Understanding Leptin and Insulin Resistance in Health and Weight Gain

Learn about insulin and leptin resistance from Dr. Park Yong-woo, a family medicine specialist, as he explains how they affect weight gain and body health.

### Understanding Leptin Resistance and Its Impact on Weight and Health
*🍽️ Leptin hormone regulates satiety and signals the brain to stop eating when enough fat is secreted, playing a crucial role in energy balance.
*🏋️‍♀️ Leptin's action in response to food intake and weight changes is explained, highlighting its importance in maintaining a stable weight and body fat.
*🧪 Similar to insulin resistance, leptin resistance can occur due to continuous consumption of energy-rich foods, leading to weight gain and insensitivity to leptin signals.
*🍬 Factors contributing to leptin resistance, such as diet, stress, and metabolic effects, are discussed, emphasizing the need to improve both leptin and insulin resistance simultaneously.
*💪 Strategies to improve leptin resistance, including diet modifications, intermittent fasting, exercise, stress management, and sleep, are outlined for enhancing metabolic health and weight management.

Ah, stop eating now, put down your utensils. But this is not my will, it's the result of the action of insulin and leptin hormones. If insulin resistance occurs, leptin resistance worsens. If leptin resistance occurs, insulin resistance worsens. [Music] Stories not told at the hospital, I will tell you on the show. Dr. Park Yong-woo's Inside the Switch. Hello, I'm Dr. Park Yong-woo, a specialist in family medicine. Last time, I tried to explain about insulin resistance in an easy way, but I don't know how well you followed. When talking about insulin resistance, another unavoidable topic is now leptin resistance. Leptin hormone is a hormone secreted from fat cells, simply put, it's a satiety hormone. So, when they are secreted enough, the brain sends signals like Ah, stop eating now, put down your utensils.

The hormone that induces us to give orders, we eat when we are hungry without thinking, and we put down the spoon when we feel full. But this is not my will, it is the result of the action of insulin and leptin hormones coming out of my body. I talked about insulin hormones earlier, but leptin hormone is a very important hormone that regulates the energy balance in our body. For example, if I couldn't eat due to the flu and intentionally starve or reduce my food intake for a diet, the amount of fat will not decrease. If the amount of fat decreases, the secretion of leptin hormone secreted from fat will decrease. Then, the brain will stimulate appetite due to the lack of leptin hormone and lower metabolism to increase the amount of fat again. If you can't eat for about 1-2 weeks due to the flu, you can gain about 2-3 kg.

When you lose weight, you will recover. This is the action of leptin. On the contrary, when you go to Japan for a vacation and start a food tour, you might feel full but still think, I should try udon and ramen over there. After eating like that for a few days, you gain weight and increase body fat. In this case, wouldn't the secretion of leptin increase? Then the brain senses too much fat, suppresses appetite, increases metabolism, and converts it back into body fat. Healthy individuals can maintain a stable weight and body fat within a surprisingly accurate margin without calculating calories. However, resistance to leptin can also occur. Just like insulin resistance, continuously consuming such foods without a break can make leptin tired, just like insulin.

Resistance, that's what it is. Leptin is the same. Unconsciously, if you continue to maintain an environment full of energy, you will gain weight. You should eat less and increase your metabolism. These signals keep getting dull. Our bodies are very sensitive to the situation of leptin deficiency. Because it affects survival. If leptin becomes a little dull in the future, we can survive a little longer in a state of starvation. Therefore, our bodies do not respond sensitively to situations where leptin is dull. Even if there is some leptin resistance, it means not actively trying to change it. That's our body. A healthy body with normal leptin can eat until full. Even if you eat a lot, you won't easily gain weight. For a body with leptin resistance, I eat a lot.

I ate, so when the leptin secretion increases, it should send a signal to the brain saying There is a lot of fat now. If this signal is not properly delivered, the brain thinks that the current amount of fat is okay, so it doesn't reduce appetite or increase metabolism. Then, what happens is that the setting of my body weight changes, and it gradually goes up. The body with leptin resistance needs to change back to a body sensitive to leptin. If not, the brain will consider the newly set weight as my weight. So, it cannot go back to the previous weight. Please like and subscribe. The cause of leptin resistance is similar to insulin resistance. The first is the economy of carbohydrates, especially fructose. Fructose makes insulin and leptin comfortable. Then, saturated fat, alcohol, that's all.

Insulin resistance and fatty liver are the causes, and they are all connected. If insulin resistance occurs, leptin resistance worsens. If leptin resistance occurs, insulin resistance worsens. If insulin resistance occurs first from eating sweet foods, then leptin resistance occurs, causing weight gain, making the body insensitive, gaining weight, worsening insulin resistance, and these things help each other gain weight and destroy the body, so it's the cause. You need to improve both leptin resistance and insulin resistance at the same time. One of the important factors that worsen leptin resistance is stress. Acute stress actually makes you lose weight, but it's not that. It's chronic stress, like stress from seeing your boss every day at work.

When you receive chronic stress like this, what happens is that the stress hormone doesn't drop and keeps rising. When it goes up, insulin shouldn't go up. In that case, you should go out and run. The healthy way to relieve stress is to move your body and lower the stress level. But how do we relieve stress? We eat sweet things, right? If you eat sweet things while in a state where stress is high and you are sitting still, insulin will not be able to pick up. When stress hormones and insulin meet in the body, both will be ruined. That's what they used to say in the old days. So, being in a stressful situation is like hunting and suddenly encountering a fierce animal. You can't calmly eat something, it's a matter of life and death. If you look at it all, factors that induce leptin resistance or insulin resistance, things like that.

Things are all overlapping because they are cousins, so if one thing comes first, the next thing is bound to come. A healthy body suddenly starts gaining weight and the stomach bulges. It's resistance to leptin hormone. You will feel more full than usual and it's resistance to insulin hormone. The body cannot accumulate excess energy in adipose tissue and instead flows around, damaging the body. Fatty liver has come, so fasting blood sugar, cholesterol, and uric acid levels rise. Metabolic flexibility has decreased. Since the sponge cannot squeeze out the remaining energy, it cannot store it in fat or use it from fat. It only gets fatter and the stomach bulges. That's why I wrote this book. So, have you read this book yet?

If you haven't purchased it, you can buy and read it. An upgraded version will be released at the end of this year. So, if you can wait a bit, it's also fine to buy the new book. But for those who are in a hurry, reading this book first is enough. I mentioned that I have a stubborn disease. I have been treating obesity for 35 years, and yes, it's a stubborn disease. Therefore, the methods to improve insulin resistance that I mentioned earlier must include intermittent fasting and exercise. These are the basics. I cannot talk about them without mentioning those who calculate insulin resistance. Next, you need to restore the rhythm that has become chaotic. You should sleep for more than 7 hours, avoid late-night snacks, get out of sitting too long due to chair addiction, and after eating for blood sugar management, you should develop a habit of walking for at least 10 minutes. You need to avoid sitting for a long time to manage postprandial blood sugar. Chronic stress is also important.

To prevent accumulation, it is necessary to control intermittent fasting in insulin resistance. The reason why intermittent fasting is essential in insulin resistance is that fasting is said to be the most powerful trigger for autophagy. Autophagy needs to occur for insulin resistance to improve rapidly. Rather than eating little, completely fasting helps improve insulin resistance quickly. Insulin and growth hormone should be separated. Therefore, when insulin is at its lowest, growth hormone should be vigorously secreted when going to bed. For those with insulin resistance who snack at night, growth hormone does not secrete properly. However, intentionally doing intermittent fasting during the day also enhances the secretion of growth hormone, leading to rapid fat breakdown and preventing muscle loss. Thus, it has positive effects on lowering basal metabolic rate and maintaining muscle mass.

It's intermittent fasting. Then, the fat that was wandering around the blood vessels and the muscles are starved. They come out, reducing inflammation and oxidative stress. There are many positive effects of short-term fasting. There's no reason not to. Even if you fast for 12 hours, the insulin-resistant people already have high levels. So if you fast for 24 hours, the levels drop even more. They need to drop so that glucagon or growth hormone secretion on the opposite side becomes more active, turning our bodies into efficient fat-burning machines. When dieting, in order to prevent the decrease in basal metabolic rate and muscle loss, intermittent fasting must be included. Why induce autophagy? It maintains the basal metabolic rate and prevents muscle loss.

The same goes for fatty liver. I keep emphasizing fatty liver and insulin resistance. The reason why I emphasize abstinence is because it is the first step to improve fatty liver. Next, it's about avoiding sugar, reducing total carbohydrate intake, and reducing saturated fats. Even if you eat meat, it's better to eat lean meat or in a shabu-shabu style. Then consciously increase protein intake, include intermittent fasting and exercise, manage stress, sleep well, it may sound obvious but if you do this for a lifetime, it's not easy to live a healthy life 365 days a year, so let's focus on it intensively for a month. Just one month can dramatically change your body. You can feel the difference. Try practicing it, and if you find it difficult or challenging, feel free to ask me anytime, and I will kindly answer. Of course, what I wrote may be just common sense.

The benefits of low-carb diet for insulin resistance are all covered in the video, but for those in a hurry, feel free to ask me questions, and I will provide answers right away. Let's conclude the discussion on insulin resistance here. Please subscribe, like, and turn on notifications. I will see you next time. [Music]

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The Role of Insulin and Leptin Hormones in Regulating Appetite and Weight

Insulin and leptin hormones regulate appetite and weight by signaling hunger and fullness.

Leptin resistance can lead to increased appetite and lower metabolism, while insulin resistance can worsen leptin resistance.

Continuous overeating can lead to tiredness and resistance to both insulin and leptin hormones.

Understanding Leptin Resistance and Its Impact on Weight Gain

Leptin resistance can lead to weight gain as the body becomes less sensitive to signals of fullness and metabolism.

The resistance is caused by factors like diet, especially the consumption of fructose and saturated fat, as well as insulin resistance and chronic stress.

Improving leptin resistance and insulin resistance simultaneously is important for managing weight.

Chronic stress leads to continuously high levels of stress hormones, which can disrupt insulin levels.

The healthy way to relieve stress is through physical activity, not by consuming sweets and remaining sedentary.

Chronic stress can lead to leptin resistance, insulin resistance, weight gain, and metabolic issues in the body.

The book discusses the stubborn nature of obesity and provides methods to improve insulin resistance, including intermittent fasting and exercise, as well as the importance of restoring a healthy rhythm through sleep and avoiding prolonged sitting.

The Significance of Intermittent Fasting in Improving Insulin Resistance

Intermittent fasting is crucial for triggering autophagy, which rapidly improves insulin resistance.

Fasting helps separate insulin and growth hormone, leading to better hormone secretion and improved insulin resistance.

Intentional fasting enhances growth hormone secretion, promoting rapid fat breakdown and muscle mass maintenance while reducing inflammation and oxidative stress.

Managing Fatty Liver and Insulin Resistance

Emphasizing abstinence is the first step to improve fatty liver, followed by avoiding sugar, reducing carbohydrate intake, and saturated fats.

Incorporating lean meat, increasing protein, practicing intermittent fasting and exercise, managing stress, and prioritizing sleep can all contribute to a healthier lifestyle.

Focusing intensively on these habits for a month can bring about dramatic changes in the body.