Do you know the purpose of Leptin and Grehlin in your body?
Unlikely, but for the purposes of making you understand how important controlling these hormones are to fat loss, allow me to provide you their Wikipedia definitions.
Leptin (from Greek λεπτός leptos, “thin”), the “satiety hormone, is a hormone made by adipose cells that helps to regulate energy balance by inhibiting hunger. Leptin is opposed by the actions of the hormone ghrelin, the “hunger hormone”. Both hormones act on receptors in the arcuate nucleus of the hypothalamus to regulate appetite to achieve energy homeostasis.In obesity, a decreased sensitivity to leptin occurs, resulting in an inability to detect satiety despite high energy stores.
Ghrelin (pronounced “GREL-in”), the “hunger hormone”, also known as lenomorelin (INN), is a peptide hormone produced by ghrelinergic cells in the gastrointestinal tract which functions as a neuropeptide in the central nervous system.Besides regulating appetite, ghrelin also plays a significant role in regulating the distribution and rate of use of energy.
When the stomach is empty, ghrelin is secreted. When the stomach is stretched, secretion stops. It acts on hypothalamic brain cells both to increase hunger, and to increase gastric acid secretion and gastrointestinal motility to prepare the body for food intake
People live anecdotally! Its adorable all the catch phrases and colloquialisms that are exhibited over the generations. I pay a lot of attention to them. They are the pulse of the people. Perceptions of being a person are intriguing.
People have ways they say they are hungry or stuffed. They have words they use for saying they cant stop eating something. Pizza is calling their name. That giant muffin has my name all over it. I like Brussel Sprouts, but brussel sprouts don’t like me.
You rarely here the exclamation “My Grehlin is really spiking!” “Oh Nelly! My Leptin levels just about joined the sky high club!”
Everyone is experiencing these hormone level roller coasters daily. There are no classes in grade school about these appetite signals. In an environment where I can at will walk aisles of noodles, breads, meats and dairy products like shopping for wardrobe or sporting gear, the cues that cause me to eat and stop can be obeyed with intricate finesse.
One blogger article was explaining how to GAIN! Eat only twice a day. I thought to myself, gee I have friends who complain about their increasing weight and that is how often they eat! [Light Bulb] I stow food in my car, by the bed, in my purse. Tow a cooler around with me. Even in college my classmates would say whenever I see you you’re eating! I would eat during class and in final exams. I remember weighing 110 the entire 5 years of college. Its not the number that matters here, but the stability.
The diabetic diet and bodybuilders both talk about small frequent meals teaming with protein with strategic quantities of fat and carbohydrate. This isn’t a coincidence. Diet Free Life has these cute terms, “Fat Burning Meal” and “Food Flood”. I looked at graphs of both leptin and grehlin levels, insulin levels and timing of meals.
If your a truly zealous science nerd, you can buy a blood glucose monitor in blue green or black and eat then check your blood sugar responses through the day and test different feeding doses and timing of doses.
Food is a drug and your body is a lab whether you dress goth or stick to your pajamas all day. You cannot change this fact. The book the evolutionary diet [I have to find the link] was a guy blood testing his diabetic kid and wife. Mad scientist husband father with sick family. He systematically removed from the family diet ANY food that spiked his lab experiment subjects insulin. Voila! Paleo. Ha Ha Ha! Irony. The cute names and themes aren’t the tweak. They are the requirement to get cute humans to play.
Here cute human! Look! Bright colors! Fun fun fun!
So here are the roller coaster [graph] patterns that grow huge humans:
- skipping meals
- eating a ton all at once
- going a long time without any food
- all sugar or carb doses with no fat or protein [most American snacks & treats]
- gorging because its a holiday or family gathering
- booze mixed with sugar syrup because you actually HATE the actual taste of alcohol but you want to “party”
Notice anything? I just described American Culture.
The nearly flatline graph of daily insulin/glucose lows and highs requires almost an I.V. drip of fuel carefully balanced for macronutrients.
I am not wandering the earth wired to a monitor reading out my leptin/grehlin/glucose/insulin levels. But I have a brain and can FEEL.
“Nina, you don’t get cravings?????” I have been asked.
Overeaters Anonymous has an anthology. In it there is a story about a woman who tried weight watchers for the first time. She vows to follow the guidelines. They say she can have as much lettuce as she wants. She eats 8 heads of lettuce the first day! Isn’t there a film called 8 heads in a duffel bag? Oh my friend actually was one of the heads…. whiplash returning from THAT tangent.
Pattern Eating is daily targets not avoidance.
5 Cups 5 minimum vegetables
( above ground- non dense)
1-1.5 grams of protein per pound of body weight.
If the 2000 calorie average intake is used as a baseline, and I weigh 120, 120 grams of protein is 600 calories. Dividing what’s left in half between carbohydrate and fat I get 175 grams of carbs and 77 g of fat.
If my grehlin and Leptin are jiving ( technical term) I can eat through the waking hours prompted to begin with light hunger and to stop at mild satiation.
If I time my meals and snacks ( feedings) I pair my serving ratios similar to my daily target ratios. This is akin to the wise and researched advice of DietFreeLife.com
If I eat only to delay feedings 1-4 hours ever by carrying intelligent snacks I never experience extreme hunger or fullness.
My personal location and schedule and access to supplies dictates my selections.
It DOES require being methodical and planning which knocks many out of the game.
In religion there are tales and depictions of an angel on one shoulder and a devil on your other shoulder. These characters talk in your ear and want you to do what they tell you to do. Grehlin and leptin are like this. Its a day long volleyball match of tossing the object between hungry, feeding, stopping due to satiation, a brief hiatus where you drain your energy supplies and fuel stores and then it all repeats. The tighter the curve hugs the midline or zero the leaner you get.
Wow! Where is the word calories?
I didn’t use it.
People have eaten successfully and bred, populating the earth without knowing what a calorie was. How the bleep is this possible?!?>! This cannot be! My dog is saying “whatever.”
My dog! My dog got too fat. I reduced her two feedings by about 10%. She did not write her senator. Her body acclimated to slightly smaller. The food is formulated with a fat-protein-carbohydrate ratio before I open the sack.
People could have all their food sources formulated in ratio. Or they could do it themselves.
If you carefully respond to the initial urges to eat and the very first most minute signal to stop eating, your body will tell you what to do and when.
No read outs or equipment. Its not some guru waving a wand. Its not a secret written on a tablet hidden in a magic wood far far away.
Grehlin and Leptin.
Oh there is my Grehlin now. Gotta run.
Be the BEST YOU EVER!