Diet and Exercise Reverse Leptin Resistance. By Dr. Mercola. Leptin, a hormone that plays a key role in regulating energy intake and energy expenditure, may be one of the most important hormones in your body that will determine your health and lifespan. Insulin is another, and the two work in tandem. Both insulin and leptin resistance are associated with obesity, and impairment of their ability to transfer the information to receptors is the true foundational core of most all chronic degenerative diseases. Metabolism can roughly be defined as the chemistry that turns food into life, and therefore insulin and leptin are both critical to health and disease. Insulin and leptin work together to control the quality of your metabolism, and, to a significant extent, your rate of metabolism. By acquiring a better understanding of how leptin and its receptor interact, researchers now believe they will be able to find new treatments for obesity and other metabolic disorders such as type 2 diabetes, as well as inflammatory diseases like rheumatoid arthritis and psoriasis. According to recent research published in the journal Molecular Cell,1 the leptin receptor has two hinged legs that swivel until they come in contact with leptin. Once leptin attaches to the receptor, these legs stop swiveling and become rigid, thereby sending a signal to an enzyme called Janus kinase,2 which has the ability to bind inflammatory cytokines. It is believed that inhibiting the Janus kinases might help improve inflammatory and metabolic disorders. Alan Saltiel, Director of the Life Sciences Institute, told Medical News Today: 3. Since leptin is a master regulator of appetite, understanding why resistance to its effects develops in obesity has been a major obstacle to discovering new drugs for obesity and diabetes. Developing a clear picture of how leptin can bind to its receptor may be the first step in overcoming leptin resistance. That's the only way the medical industry can make money. These latest findings have not yet been published; the research was recently presented at the American Stroke Association's International Stroke Conference. The MS Diet - The body reacts negatively towards certain food particles. This is a list of foods to avoid (as well as alternatives) and foods to enjoy! New Revelations Support Diet and Exercise to Reverse Leptin Resistance, Thereby Promoting a Healthy Weight. However, the way to correct leptin resistance has nothing to do with drugs, and everything to do with diet. But first.. What Exactly is Leptin? Leptin is a very powerful and influential hormone produced by your fat cells. Your fat, by way of leptin, tells your brain whether you should be hungry, eat and make more fat, whether you should reproduce, or (partly by controlling insulin) whether to engage in maintenance and repair. Class identifiers; Synonyms: Anabolic steroids; Androgens: ATC code: A14A: Biological target: Androgen receptor: Chemical class: Steroids; Androstanes; Estranes. 10 Super Nutrients For Happy Thyroid Hormones + The Food Plan To Get Them All In. In short, leptin is the way that your fat stores speak to your brain to let your brain know how much energy is available and, very importantly, what to do with it. Therefore, leptin may be on top of the food chain in metabolic importance and relevance to disease. If your leptin signaling is working properly, when your fat stores are . Controlling hunger is a major (though not the only) way that leptin controls energy storage. Hunger is a very powerful, ancient, and deep- seated drive that, if stimulated long enough, will make you eat and store more energy. The only way to eat less in the long- term is to not be hungry, and the only way to do this is to control the hormones that regulate hunger, the primary one being leptin. How Do You Become Leptin Resistant? You become leptin- resistant by the same general mechanism that you become insulin- resistant – by continuous overexposure to high levels of the hormone. If you eat a diet that is high in sugar (particularly fructose), grains, and processed foods – the same type of diet that will also increase inflammation in your body – as the sugar gets metabolized in your fat cells, the fat releases surges in leptin. Over time, if your body is exposed to too much leptin, it will become resistant, just as your body can become resistant to insulin. The only known way to reestablish proper leptin (and insulin) signaling is to prevent those surges, and the only known way to do that is via diet. As such, diet can have a more profound effect on your health than any other known modality of medical treatment. A strategic whole food diet, as detailed in my free nutrition plan, that emphasizes good fats and avoids blood sugar spikes coupled with targeted supplements will enhance insulin and leptin sensitivity so that your brain can once again hear the feedback signals from these hormones. Obesity Helps Spur Cancer's Growth, New Study Suggests. Leptin and insulin resistance is front and center of the issue of obesity, which is now a problem of epic proportions as it increases your risk for a wide variety of other serious diseases. At least 2. 0 different diseases and conditions are directly attributable to being overweight. This societal problem has emerged in just the past four decades, in large part due to sorely misguided dietary guidelines. One disease related to excess weight is cancer. And according to recent research, being obese promotes the growth of existing tumors regardless of diet, which may help explain why lean cancer patients often have better outcomes than their obese counterparts. The animal study, published in the Oct. Cancer Research,4 showed that tumors in obese mice grew much faster than in lean mice eating the same diet. According to the authors. When transplanted into mice, adipose stromal cells can serve as perivascular adipocyteprogenitors that promote tumor growth, perhaps helping explain the obesity- cancer link. Once these cells come across a tumor, some of them help provide oxygen and nutrients to the tumor, thereby feeding the growth of the cancer. Lead researcher Mikhail Kolonin told Medicine. Net: 5. We have shown that not only are they present, but they are also functional and affect tumor growth. Identifying the signals that cause these cells to be recruited to tumors and finding ways to block them might provide a new avenue of cancer treatment. Again, the focus is on developing drug treatments to convert cancer- boosting . If you hinge your health and well- being on that, you're likely going to miss the boat and join the ranks of cancer statistics. Research has shown that certain groups of people tend to have more brown fat than others, and there are direct correlations between the activation of brown fat and metabolic measures of good health. For example: Slender people have more brown fat than obese people do Younger people have more brown fat than elderly people, and People with normal blood sugar levels have more brown fat than those with high blood sugar So is there a way to convert harmful white fat into health promoting brown fat, without using a drug? In one mouse study, the animals converted white fat into brown fat simply by exercising. The study, published in the journal Disease Models and Mechanisms. May 2. 01. 2 found that, during exercise, the animals' muscles released an enzyme called irisin, which triggered the conversion white fat cells to brown. Another study published in Nature,7 also suggests irisin may be a key to explaining the therapeutic benefits of exercise on metabolic disease. Irisin is induced with exercise in mice and humans, and mildly increased irisin levels in the blood cause an increase in energy expenditure in mice with no changes in movement or food intake. This results in improvements in obesity and glucose homeostasis. But the answer lies not in a pill. To reverse insulin and leptin resistance: Avoid, sugar, fructose, grains, and processed foods Eat a healthful diet of whole foods, ideally organic, and replace the grain carbs with. No- to- low sugar and grain carbs. Low- to- moderate amount of protein As much highly quality healthful fat as you want (saturated and monosaturated). Most people need upwards of 5. Good sources include coconut and coconut oil, avocados, butter, nuts, and animal fats. Also take a high- quality source of animal- based omega- 3 fat, such as krill oil Similarly, while researchers investigate the pharmaceutical avenues to convert white fat cells to brown in an effort to reduce the potential for cancer growth, other research has already shown that this can likely be achieved through exercise. As I've said before, about 8. For maximum benefits, you'll want to make sure to include high- intensity interval training, which is at the heart of my Peak Fitness program. To learn more, please see my previous article: The Major Exercise Mistake I Made for Over 3. Paleo Diet, Inflammation and Metformin. I wish life were simple. I guess it is in a way, you live, you die. Simple. But the pesky . Heck, they might even be complex! The paleo diet, or more accurately the paleo template, which includes thinking about sleep, lifestyle, photoperiod and socialization, is simple on the surface: Food: Fish, fowl, meat, roots, tubers, fruits, veggies, and . Repeat. Socialization: Have a solid support network. Well, until folks want to know how many carbs they need (it depends) if fruit is good or bad (again, it kinda depends) what constitutes . With that in mind, if you need extra help dialing things in, check out Chris Kresser. Be your issue autoimmunity, fat loss or you just want a little hand holding, that program has the goods. With the infomercial out of the way, we can get down to the things I really want to talk about in this installment: the paleo diet, inflammation and the drug metformin. This will be at once simple, as I. This is simple in that we may have a common mechanism that underlies all of these conditions. It is complex in that we have a myriad of ways to induce permeable gut and once that happens the ensuing metabolic and immunologic cascades can be tough to keep track of. If you asked me 1. With proper vitamin D levels, activity, and in the absence of gut irritating proteins* carbohydrates as a food class may not be damnable. And please take fracking note of this: if you have a systemic inflammatory condition (most modern folks do), a low- carb paleo diet is likely the best thing you could possibly do to dial down the fires within and get on the road to healing. Folks want to make the world an overly simplistic good/bad, right/wrong false dichotomy. With that in mind please ALSO hang a sign on this permeable gut story that reads something like . In this case I think we can say that we are adding a wing to the house. It is weak as a mechanism of causation in many ways. If you are not familiar with what the paleo diet is and is not, check out this piece I did. Learn, experiment and compare idea. Oh yea, learn to use google too, nifty little tool. I suspect it will catch on. But inflammation is important in a lot of things, both . They are the first responders to things like exercise induced trauma, infection and exposure to toxicants. I would also put LDL cholesterol in that innate immune system category. That will make sense when we talk about sepsis and lipopolysacharide (LPS) in just a bit. On the right side of the graphic we see elements of the adaptive immune system which is responsible for making antibodies to both foreign invaders (good) and in the case of autoimmunity, our bodies own proteins (bad). What is not represented in the graphic is a dizzying array of cellular communications players including interleukins, prostaglandins, tumor necrosis factor etc. These chemical messengers largely determine whether or not the immune system is on high alert or cruising along peacefully. As an analogy, let’s think about the full immune system like a civil defense force in that if one section of the defense force is on alert or active, ALL elements are on higher alert. This is why we see improvements in allergies on an autoimmune protocol. Now, it. If insulin is high, inflammation increases, insulin sensitivity worsens. In the Zone books insulin is pro- inflammatory in that insulin affects the output of the Delta- 5 desaturase pathways in a pro- inflammatory manner. This is certainly true under chronic hyperinsulinemia, but it begs a question: Is the high insulin the CAUSE or an effect? Is high insulin always bad? Interestingly, in acute sepsis, insulin represents a potent, in fact lifesaving ANTI- inflammatory. The poison is in the dose and as with many things, Framework Matters. Let. If fructose intake is high that time may be dramatically shortened, while sleep dept and stress seem to manifest insulin resistance quite quickly (only a few days.) But sepsis is unique in this list in that it can induce insulin resistance in mere minutes and to such a degree that one could die from metabolic cascades which look eerily similar to type 2 diabetes. Here are two slides from my Paleo Solution Seminar that deal with that paper: Here is a summary slide of what happens in sepsis (and type 2 diabetes) with regards to metabolic derangement: High blood glucose, high circulating free fatty acids (FFA. For our purposes its an infection or a situation in which bacterial products (LPS) end up in contact with the blood stream and by extension, the immune system. A great question at this point would be: . Our gut is full of bacteria, some beneficial, some not, but when we get a dose of LPS (the outer membrane material of some bacteria) our immune system goes into the metabolic cascade described above. Interestingly, one of the first lines of defense against the effects of LPS is actually LDL/HDL cholesterol, which binds to LPS and helps to remove it from circulation. Hence the inclusion of LDL/HDL cholesterol as part of innate immunity. While I was writing this piece I received an email from a chap who nearly died from a septic event. Here are his pre and post sepsis cholesterol numbers: Been following a strict paleo diet for several years now. Undergo a septic event with low cholesterol levels and you are likely going to die. As a bonus question that folks. Miss a night of sleep? You experience compromised immunity and an increase in LPS entering the blood stream. Vitamin d is a potent immune modulator, fructose is kinda nasty with regards to endotoxemia. So, in my book, this gut permeability/endotoxemia/sepsis story lays the foundation for not only metabolic derangement, but also autoimmunity, as Fasaono. Where once intestinal permeability or . For many, many years the Standard of Care for most GP. You can still find a few MDinosaurs who employ this approach. My father was one of these folks and although his compliance sucked (ironic given my background) he did remarkably better after attending a session with a Diabetes Nurse Counselor who recommended he shift to Glucophage (metformin) in. I offer this up to the folks who bow at the altar of standard of care. Metformin is one of those rare . The reason why metformin works so well is it addresses several metabolic issues simultaneously. It blocks the overproduction of glucose from the liver, improves glucose disposal at the muscles (by improving GLUT 4 phosphorylation. If you recall from above, that. So, the other day I was thinking about all this stuff and marveling at what a good little drug metformin is for addressing the issues associated with insulin resistance and it occurred to me: I bet metformin has protective effects on the liver with regards to LPS toxicity. This is what makes LPS so nasty once it initiates metabolic derangement. Lo- and- behold, the literature is thick with examples of metformin. Loss of tight junctions is part of what happens in celiac disease) And I. I shot this around to several folks in the research circles I keep and they found it pretty interesting. It describes things on both an acute and chronic level, fits with some theories of adaptations to chronic infections (I. If I have mechanisms that can induce metabolic derangement in a day (sleep deprivation) or minutes (sepsis/endotoxemia) it. But if we live in a world of wacky photoperiods, low activity, chronic stress and inflammation, a low carb paleo diet might just be the ticket. So, please hang on to both baby and bathwater. For many situations that is indeed the cure (simple) but the cause and how to articulate these nuances to the masses has proven to be decidedly complex. This is merely a light hearted attempt to make a point about the benefits of getting up early, going to bed late and generally tracking the rythmicity of the days and nights. Quite a number of folks seem to hang in the wings these days looking to pick- apart any non sequitur. Wolf has transformed the lives of tens of thousands of people around the world via his top ranked i. Tunes podcast and wildly popular seminar series. More than an Apple a Day: Combating Common Diseases. Below is an approximation of this video. To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video. For those of you unfamiliar with my work, every year I read through every issue of every English- language nutrition journal in the world. Every year, my presentations are brand new, because every year the science is brand new. I then compile all the most interesting, the most groundbreaking, the most practical findings, and create videos, for my website: Nutrition. Facts. org. Everything on the website is free. There are no ads, no corporate sponsorship. It’s strictly noncommercial. I’m not selling anything. I just put it up as a public service. New videos and articles every day, on the latest in nutritional science. In my annual presentation last year, I ran through the 1. Since side effects from prescription drugs kill an estimated 1. Americans a year, the sixth leading cause of death, may actually be doctors. And, that’s just from adverse drug reactions. Add in medical mistakes, which the Institute of Medicine estimates kills at least 4. Americans every year, and that brings doctors up to here. Throw in some hospital- acquired infections, and we’re talking maybe 1. Americans dead every year, and millions injured by medical care. The best way to avoid the adverse effects of medical and surgical tests and treatments is not to avoid doctors, but to avoid getting sick in the first place. So, this year, I thought I’d run through the top dozen reasons people visit their doctors, to highlight some of the latest research in hopes of moving me lower down the list of common killers. The #1 primary disease diagnosis at office visits is a respiratory disease, like the common cold. Most Americans report between two. This year, I featured evidence suggesting that simple water gargling is effective to prevent upper respiratory tract infections. This virtually cost- free modality would appreciably benefit people. But that’s the problem: it’s “cost- free.” Nobody makes any money off it. That’s why you’ve probably never heard of this research. Whenever there’s a new drug or surgical procedure, you can be assured people will know about it, because there’s a profit motive. That’s why you’ll never see an ad on TV for broccoli. Same with exercise. We’re talking a 2. Name one drug or supplement that can do that. And, it doesn’t take much. Let kids run around for just six. In just six minutes! At the other end of the life cycle, exercise may help prevent age- related immune decline. Sedentary women in their 7. But, walk a half- hour a day, you may cut your risk down to 2. And, the runners in the group got it under 1. Looks like exercise can make our immune system like five? Well, millions of people suffer from autoimmune diseases, whose immune systems may already be a bit too active. So, might a healthy lifestyle make things worse, by boosting immune function further? Those who eat healthy appear protected from autoimmune diseases. Before they Westernized their diet, not a single case of multiple sclerosis was diagnosed among 1. What about treating autoimmune diseases with a plant- based diet? Well, even a semi- vegetarian diet was found to successfully treat Crohn’s disease. The “best result in relapse prevention.” And, Crohn’s is an autoimmune disease. So, what about treating MS with diet? The most frequently prescribed drug for multiple sclerosis is beta interferon, which can make you feel lousy, and cost $3. But hey, it might be worthwhile if it actually worked. We learned last year that it does not seem to prevent or delay long- term disability. That leaves chemo drugs like mitoxantrone, that causes irreversible heart damage in one. It causes leukemia in nearly 1% of people who take it. But hey, MS is no walk in the park. If only there was a cheap, simple, safe, side effect- free solution that also just so happened to be the most effective treatment for MS ever described. Dr. Roy Swank, who we lost at age 9. But, I’ll just cut to the chase. He found that “in all probability, MS is caused largely by consumption of saturated animal fat.” He thought it was the sludging of the blood caused by even a single meal high in saturated fat that may clog tiny capillaries that feed our nerves. But, now we know animal fats can have all sorts of other adverse effects, such as inflammation. Swank published remain “the most effective treatment of multiple sclerosis ever reported in the peer review . In patients with early stage MS, 9. To date, no medication or invasive procedure has ever even come close to demonstrating such success. Doesn’t cost $3. 0,0. Feel free to check out my videos on treating migraine headaches with lavender oil rubbed on the upper lip. And, hot sauce in the nose for cluster headaches? Believe me, it’s better than having cluster headaches. I’ve talked about both preventing and treating Parkinson’s with a plant- based diet, since it’s a leading killer. But, the most common movement disorder isn’t Parkinson’s; it’s what’s called “essential tremor”. In addition to the potentially debilitating hand tremor, there can be other neuropsychiatric manifestations of the disease, including difficulty walking, and various levels of cognitive impairment. What causes it? Well, there’s a group of neurotoxins that produce tremor, called beta carboline alkaloids. Harmane is one of the most potent of these tremor- producing neurotoxins. You expose people to these chemicals, and they develop a tremor. You take it away; the tremor disappears. What if we’re exposed long- term? Well, this recent study found those with essential tremor have much higher levels of this toxin in their bloodstream compared to those without tremor. How did they get exposed to it? Primarily through meat: beef, chicken, and pork. So, if this potent, tremor- producing neurotoxin is concentrated in cooked muscle foods, is meat consumption associated with a higher risk of essential tremor? Men who ate the most meat in this study had 2. Just to put that in context, you go back to the original studies on smoking and lung cancer, smoking was only linked to, at most, 1. That’s like a 2,0. Next on the list is circulatory diseases, the #1. Among populations eating plant- based diets, MS was almost non- existent. What about heart disease? Last year, the International Journal of Epidemiology reprinted this landmark article from the 5. In the African population of Uganda, coronary heart disease is almost non- existent.” Our #1? What were they eating? Plantains and sweet potatoes, other vegetables, corn, millet, pumpkins, tomatoes, and, “green leafy vegetables are taken by all.” And, their protein almost entirely from plant sources. And, they had the cholesterol levels to prove it? No; here’s age- matched heart attack rates in Uganda versus St. Out of 6. 32 autopsies in Uganda, one myocardial infarction. Out of 6. 32 Missourians. In fact, they were so blown away, they did another 8. Uganda, and still, just that one small healed infarct (meaning it wasn’t even the cause of death) out of 1,4. Whereas in the U. S., it’s an epidemic. This is a list of diseases commonly found here (and in populations that eat and live like the U. S.), but were rare, or even nonexistent, in populations eating diets centered around whole plant foods. These are among our most common diseases, like obesity. If you look at the teeth of people who lived over 1. Didn’t brush a day in their lives, never flossed. No Listerine, no Waterpik, yet no cavities. That’s because candy bars hadn’t been invented yet. Why do people continue to get cavities when we know they’re preventable though diet? Because the pleasure people derive from dessert may outweigh the cost and discomfort of the dentist. And, that’s fine! Look, as long as people understand the consequences of their actions, as a physician, what more can I do? If you’re an adult, and decide the benefits outweigh the risks for you and your family, then go for it. I certainly enjoy the occasional indulgence (I’ve got a good dental plan). But, what if, instead of the plaque on your teeth, we’re talking about the plaque building up in your arteries? Another disease that can be prevented, by changing your diet. Then, what are the consequences for you and your family? Now, we’re not just talking about scraping tartar. Now we’re talking life, and death. The most likely reason most of our loved ones will die is heart disease. It’s still up to each of us to make our own decisions as to what to eat and how to live. But, we should make our choices consciously, educating ourselves about the predictable consequences of our actions. Atherosclerosis, hardening of the arteries, begins in childhood. By age ten, the arteries of nearly all kids have fatty streaks. Then, the plaques start forming in our 2. In our hearts, it’s a heart attack. In our brains, it’s a stroke. In our extremities, it can mean gangrene. And, in our aorta, an aneurism. If there is anyone in this audience that is older than ten. Ornish and Esselstyn proved, you can reverse heart disease with a plant- based diet. But, we don’t have to wait for our first heart attack to unclog our arteries. We can start reversing our heart disease right now. We can start reversing heart disease in our kids? According to the Editor- in- Chief of the American Journal of Cardiology this year, the only risk factor required for these atherosclerotic plaques. Elevated LDL or “bad” cholesterol in our blood. To drop our LDL cholesterol, we need to drop our intake of three things: trans fat, saturated fat, and dietary cholesterol. Trans fats increase our risk of heart disease, sudden death, and diabetes, and are basically found only one place in nature: animal fat. The food industry, however, found a way to synthetically create these toxic fats by hardening vegetable oil in a process called hydrogenation, which rearranges their atoms to make them behave more like animal fats. Currently, nearly half of America’s trans fat intake comes from animal products.
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