Weight Loss Strategies for Insulin and Leptin Resistance
Published on July 18, 2023
by Belle Kuhn

Weight Loss Strategies for Insulin and Leptin Resistance

Published on July 18, 2023 by Belle Kuhn

There’s more to losing weight than diet and exercise. Leptin resistance and insulin resistance could be holding you back from your weight loss goals. The good news is there’s ways to counteract both of these conditions. 

What is Insulin Resistance (IR)?

Insulin is a hormone created by the pancreas to keep blood sugar levels in check. Resistance occurs when the pancreas doesn’t produce adequate insulin in response to blood glucose levels or stops producing completely. You can have IR without any symptoms if the organ is still able to produce enough insulin to regulate your blood sugar. 

Signs of Insulin Resistance:
  • Difficulty losing weight with diet and exercise
  • Increased thirst
  • Sugar cravings
  • Increased urination 
  • Tendency for vaginal or skin infection
  • Headaches often
  • Blurred Vision
  • High Blood Pressure
  • Fatigue
  • Brain Fog

There’s more to losing weight than diet and exercise. Leptin resistance and insulin resistance could be holding you back from your weight loss goals. The good news is there’s ways to counteract both of these conditions. 

What is Insulin Resistance (IR)?

Insulin is a hormone created by the pancreas to keep blood sugar levels in check. Resistance occurs when the pancreas doesn’t produce adequate insulin in response to blood glucose levels or stops producing completely. You can have IR without any symptoms if the organ is still able to produce enough insulin to regulate your blood sugar. 

Signs of Insulin Resistance:
  • Difficulty losing weight with diet and exercise
  • Increased thirst
  • Sugar cravings
  • Increased urination 
  • Tendency for vaginal or skin infection
  • Headaches often
  • Blurred Vision
  • High Blood Pressure
  • Fatigue
  • Brain Fog

How to Improve Insulin Sensitivity Naturally

  • Exercise daily for 30 minutes at a time like daily walks, strength training, yoga, and cardio.
  • Avoid high-sugar foods including carb-heavy meals, junk food, fast food, pastries, sweets and gluten.
  • Get quality sleep, 7-8 hours per night.
  • Regular acupuncture treatments.
  • Reduce emotional and physical stress. Avoid known triggers, engage in stress-relieving activities, and practice self-care.
  • Supplement with Myo-Inositol
  • Add 2-3 Tsp of Apple Cider Vinegar to a glass of water and drink before ingesting carbs. This helps prevent blood sugar spikes.
  • Weekly Lipolean injections. These are available at the clinic. Read more about lipolean here. 

What is Leptin Resistance?

Leptin is a hormone that is released to signal that you’ve had enough to eat and you’re satiated. You may have leptin resistance if you have an increased appetite or if you don’t feel full after consuming a balanced meal. A balanced meal would include lean protein, healthy fats and high fiber veggies. At this point your brain releases leptin to give you a sense of fullness. It can take up to 20 minutes to feel the effects of leptin even if you don’t have a resistance, so it’s best to decide how much you want to eat in advance. 

Leptin resistance occurs when there’s so much leptin in the system that you’ve built up a tolerance and you’re no longer sensitive to it. The amount of leptin is correlated to the amount of adipose tissue in the body. Losing excess fat will help balance sensitivity to leptin, but this can be challenging to do. Leptin resistance often comes with intense food cravings and ravenous hunger. 

How to Counteract Leptin Resistance

  • Avoid inflammatory foods. This includes gluten, sugar, conventional dairy, processed meat and most prepackaged foods. 
  • Have protein with every meal
  • Consume a high fiber diet
  • Incorporate healthy fats
  • Stay on a routine sleep schedule 
  • Decrease stress levels and avoid known triggers
  • Supplement with L-Cysteine 
  • Have a large glass of water before meals

The Takeaway

Insulin and Leptin are both technically hormones. A few ways to elevate overall hormone health is supplementing with Vitamin D, consuming healthy fats, routine exercise and getting regular acupuncture treatments. If you think you may have insulin or leptin resistance and would like a one-on-one approach to your specific concerns, give us a call or schedule your first appointment online now. 

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The contents of this site, including text, graphics, images, and other material are for informational purposes only. Nothing contained in this site is or should be considered or used as a substitute for professional medical or mental health advice, diagnosis, or treatment. Please schedule an appointment for personalized health advice.

References:
  1. American Diabetes Association. Understanding Insulin Resistance. (https://www.diabetes.org/healthy-living/medication-treatments/insulin-resistance) Accessed 12/16/2021.
  2. Hormone Health Network. What is Leptin?. (https://www.hormone.org/your-health-and-hormones/glands-and-hormones-a-to-z/hormones/leptin) Accessed 2/23/2022.
  3. Clemente Plaza N, Reig García-Galbis M, Martínez-Espinosa RM. Effects of the Usage of l-Cysteine (l-Cys) on Human Health. Molecules. 2018;23(3):575. Published 2018 Mar 3. doi:10.3390/molecules23030575
  4. Johnston CS, Steplewska I, Long CA, Harris LN, Ryals RH. Examination of the antiglycemic properties of vinegar in healthy adults. Ann Nutr Metab. 2010;56(1):74-79. doi:10.1159/000272133