How to Increase Leptin Levels

Breakfast with lots of protein. This way of eating causes leptin levels to increase quickly, the body is full of energy throughout the day, which means that you feel full for longer. So you shouldn’t have a cake in the morning (then eat four cream puffs and still wait until lunch), instead eat eggs and lean meat. ^[3]

• When it comes to leptin, grains have long had a bad reputation in this regard. Cereals contain a lot of lectins and they actually bind to leptin receptors making it impossible for leptin to do its job. It’s like when the roommate is in the bathroom and they just stay in it.

Eat fish. Omega-3 fatty acids are great at enhancing the body’s sensitivity to leptin, making leptin easier to absorb. In addition, this acid is also very good for the heart and lowers cholesterol. ^[3] So you must eat a lot of salmon, mackerel, herring and many other marine fish.

• The meat of herbivores is also rich in omega-3 fatty acids. You should not consume omega-6 acids found in vegetable oils, traditionally raised animals, and grains. These foods burn and lower leptin levels in general. ^[4]

Eat lots of green leafy vegetables, fruits and other vegetables. Fruits and vegetables (especially those like spinach, kale, and broccoli) are packed with nutrients but low in calories, meaning you can eat a lot and still not gain weight. Since leptin is so closely associated with weight management, having a diet rich in these foods means you’ve done your body’s duty.

• Fiber is also great for leptin levels, mainly because it makes you feel full, and in general high-fiber foods are natural foods that are good for other aspects of health as well. Good food sources of fiber are: peas, beans, lentils, almonds, broccoli and oats. ^[5]

Avoid eating sweeteners and snacks. As for sweeteners, they’re added artificial flavors that you don’t really need. In fact, some people even advise against using soaps or commercial deodorants, to avoid introducing toxins into the body. ^[6] Would you like to apply their advice?

• With regard to snacks, it is commonly believed that the body needs to readjust itself to its normal state, which if you eat it regularly, it cannot complete this task. But if you suddenly feel too hungry, you can eat a handful of peanuts or some fruit to reduce cravings.

Eat foods rich in zinc. Studies show that people with leptin deficiency are often also zinc deficient, and surprisingly, obese people are also zinc deficient. ^[7] So to avoid this you must eat a lot of spinach, beef, lamb, seafood, nuts, cocoa, beans, mushrooms and pumpkin. ^[8]

Relieve stress. Whenever we are nervous or stressed, the body produces more cortisone hormone. The cortisone then upsets the production of the rest of the hormones, including leptin. If you’ve ever heard of the concept of stress eating, you’ll understand the connection. So if you don’t know how to relax, find a way to supplement this knowledge right away. The leptin content depends on it!

• If you have never practiced yoga or meditation, you should try it now. Both methods have been shown to have a relaxing effect, leading to better sleep and lower cortisol levels. You should not skip before trying out!

Get enough sleep. This idea stems from the information that sleep can regulate levels of leptin and ghrelin (ghrelin is the hormone that signals the body is hungry). When you don’t get enough rest your body starts to produce ghrelin and not leptin. Therefore, you should go to bed on time and sleep about 8 hours a night.

• To ease into sleep, you should stop using electronic devices a few hours before bed. The lights of these devices tell the brain that it needs to wake up, thus making it difficult to fall asleep. Therefore, you should stop using it early to signal to the brain that it is time to sleep.

Don’t exercise too much. This is crazy! You’ve never heard of that, have you? But yes, when it comes to leptin, we need to pay attention to the exercise that increases the heart rate that burns calories. Doing too much of this exercise (which requires stamina and endurance) increases cortisp levels, accelerates free radical damage, the body’s burning response, weakens the immune system, and overdos it. fat metabolism. All is not good for you! So you should use this excuse to occasionally skip practice, but in fact too much of anything is not good. ^[9]

• You should remember to do exercises to increase your heart rate at a moderate level. Interval training (especially high-intensity interval training) is good for your health, as long as you don’t overdo it.

..But you have to remember to exercise . Conversely, a sedentary lifestyle is also not good. So every time you go to the gym, you should do interval cardio (for example, run for one minute, then walk for one minute, repeat about 10 times) and lift weights. If you want to be healthy and strong, you can’t sit at home watching movies.

• You should pay attention to exercise in nature. Instead of going to the gym, you can go hiking, go to the pool or play basketball with friends. Exercise doesn’t have to be “exercise,” at least they don’t make you feel like you’re exercising.