건강과 체중 증가에 있어 렙틴과 인슐린 저항성에 대한 이해

### 렙틴 저항성과 체중 및 건강에 미치는 영향에 대한 이해
* 🍽 렙틴 호르몬은 포만감을 조절하고 충분한 지방이 분비되면 뇌에 섭취를 중단하라는 신호를 보내 **에너지 균형에 중요한 역할**을 합니다.
* 🏋 ️↪f_200D↩♀️ 음식 섭취와 체중 변화에 반응하는 렙틴의 작용을 설명하며 **체중과 체지방을 안정적으로 유지하는 데 있어 렙틴의 중요성**을 강조합니다.
* 인슐린 저항성과 마찬가지로 **렙틴 저항성은 에너지가 풍부한 음식을 지속적으로 섭취할 때 발생**할 수 있으며, 체중 증가와 렙틴 신호에 대한 무감각으로 이어질 수 있습니다.
* 🍬 식단, 스트레스, 대사 영향 등 렙틴 저항성을 유발하는 요인에 대해 논의하며 **렙틴과 인슐린 저항성을 동시에 개선할 필요성**을 강조합니다.
* 💪 식단 수정, 간헐적 단식, 운동, 스트레스 관리, 수면 등 렙틴 저항성을 개선하는 전략은 **대사 건강과 체중 관리를 개선**하는 데 도움이 될 수 있습니다.

가정의학과 전문의 박용우 박사가 인슐린과 렙틴 저항성이 체중 증가와 신체 건강에 미치는 영향에 대해 설명하는 인슐린과 렙틴 저항성에 대해 알아보세요.

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]

건강하게 예전 몸무게로 돌아가려면, 이것을 꼭 알아야 합니다. | 병원에서 알려주지 않는 이야기 | 박용우의 스위치온

33년 동안 다이어트를 연구했습니다. 건강한 몸으로 돌아가는 방법을 알려드립니다.
수 많은 임상 데이터와 논문을 확인하고 최선의 다이어트 방법을 찾아내기 위해 노력합니다.

여러분이 궁금해 하는 건강, 다이어트, 고혈압, 당뇨, 합병증 등 건강 상식에 대해서 쉽게 설명해드립니다!
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📋비즈니스 문의 : jjy0861@sc-eng.com

박용우 박사 이력
- 고려대학교 대학원 의학 박사
- 서울대학교 보건대학원 보건학 석사
- 서울대학교 의학 학사
- 가정의학과 전문의
- 강북삼성병원 건강의학본부 교수
- 성균관대학교 의과대학 외래교수
- 대한비만학회 이사
- 대한임상건강증진학회 이사
- 대한임상영양학회 이사
- 대한스포츠의학회 이사
- 대한보완통합의학회 이사
- 대한가정의학회 비만연구회 명예회장
- 대한비만체형학회 자문위원
- 대한메조테라피의학회 회장
- 대한가정의학회 비만연구회 회장
- 미국 컬럼비아대학교 의과대학부속 비만연구소 교환교수
- 강북삼성병원 비만클리닉 소장
- 강북삼성병원 가정의학과 교수
- 메덱스 건강증진센터 설립
- 닥터고, 닥터 지바고, 황금알, 닥터의 승부, 엄지의 제왕 등 다수의 방송활동


박용우의 스위치온

식욕과 체중 조절에 있어 인슐린과 렙틴 호르몬의 역할

인슐린과 렙틴 호르몬은 배고픔과 포만감을 신호하여 식욕과 체중을 조절합니다.

렙틴 저항성은 식욕 증가와 신진대사 저하로 이어질 수 있으며, 인슐린 저항성은 렙틴 저항성을 악화시킬 수 있습니다.

지속적인 과식은 피로를 유발하고 인슐린과 렙틴 호르몬 모두에 대한 저항성을 유발할 수 있습니다.

렙틴 저항성과 체중 증가에 미치는 영향에 대한 이해

렙틴 저항성은 신체가 포만감과 신진대사 신호에 덜 민감해지면서 체중 증가로 이어질 수 있습니다.

렙틴 저항성은 식단, 특히 과당과 포화 지방 섭취, 인슐린 저항성 및 만성 스트레스와 같은 요인으로 인해 발생합니다.

체중을 관리하려면 렙틴 저항성과 인슐린 저항성을 동시에 개선하는 것이 중요합니다.

만성 스트레스가 신체에 미치는 영향

만성 스트레스는 스트레스 호르몬 수치를 지속적으로 높여 인슐린 수치를 방해할 수 있습니다.

스트레스를 해소하는 건강한 방법은 단 음식을 먹거나 가만히 앉아 있는 것이 아니라 신체 활동을 통해 해소하는 것입니다.

만성 스트레스는 렙틴 저항성, 인슐린 저항성, 체중 증가 및 신체 대사 문제를 일으킬 수 있습니다.

이 책은 비만의 완고한 특성에 대해 설명하고 간헐적 단식과 운동을 포함한 인슐린 저항성을 개선하는 방법과 수면을 통해 건강한 리듬을 회복하고 장시간 앉아 있지 않는 것의 중요성에 대해 설명합니다.

인슐린 저항성 개선에 있어 간헐적 단식의 중요성

간헐적 단식은 인슐린 저항성을 빠르게 개선하는 오토파지를 촉발하는 데 매우 중요합니다.

단식은 인슐린과 성장호르몬을 분리하여 호르몬 분비를 개선하고 인슐린 저항성을 개선하는 데 도움이 됩니다.

의도적인 단식은 성장호르몬 분비를 촉진하여 빠른 지방 분해와 근육량 유지를 촉진하는 동시에 염증과 산화 스트레스를 줄여줍니다.

지방간 및 인슐린 저항성 관리하기

지방간을 개선하기 위해서는 금주를 강조하는 것이 첫 번째 단계이며, 그다음으로 설탕을 피하고 탄수화물 섭취와 포화 지방을 줄이는 것이 중요합니다.

살코기 섭취, 단백질 섭취 증가, 간헐적 단식 및 운동, 스트레스 관리, 수면 우선순위를 정하는 것도 건강한 라이프스타일에 도움이 될 수 있습니다.

한 달 동안 이러한 습관에 집중적으로 집중하면 신체에 극적인 변화를 가져올 수 있습니다.