Sunday’s To Do List
Eat carbs. All of them.
How am I just now realizing how important leptin is? Especially in women.
I’ve been strictly eating at what should be a caloric deficit for months now. Recently, I haven’t seen significant change on the scale or in appearance and my energy levels have been wildly erratic. Hoping this carb-up will give my body a hard reset.
Some notes and reading:
- The Power of A Refeed and Leptin
- Carbing up on the Cyclical Ketogenic Diet
- Leptin and Refeeding
- From Human Hormones Notes:
- After a week of dieting, leptin drops 30-50%
- Leptin basically tells your body:
- How much fat you are carrying
- How much you are eating
- Leptin is involved in a lot of stuff, including:
- Fat oxidation
- Liver metabolism
- Immune system
- Hunger regulation
- Without enough leptin (“energy”), body decides reproduction not as important, shuts down reproductive system
- Raising leptin brings back reproductive function without weight gain
- Leptin is basically a safeguard from starving. With not enough “energy” body slows itself down
- Lower levels of leptin could also impact dopamine signalling (aka increased resistance)
- Low leptin levels also make it hard to feel satiated
- Conversely, in the short term, leptin tells your body it is full
- Leptin seems to respond directly with carbohydrate metabolism in fat cells
- Leptin levels do not change quickly (can take hours)
- Responds to both over and under-feeding
- Short-term carb overfeeding can bring leptin levels up (faster than fat is gained)
- Only responds to carb-intake. Overfeeding on fat does not produce a similar response
- Refeeds are used for both leptin and insulin
7 Notes/ Hide
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boyswanna-be-her said:
Awesome, thanks for putting in some links to resources!
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pamo posted this
