LEPTIN RESISTANCE

THE "I'M FULL" HORMONE

"Doc, since I've been on your program, I eat a lot less, but I feel full after only a small meal. Why is that?"

Let me explain this with a story about my mailman, who I'm convinced doesn't like me. I never get anything useful in the mail anymore, just junk. And because I travel constantly, my mailbox fills up fast. It gets so packed that nothing else can fit inside. Yet my mailman keeps trying to shove more into it until everything is crumpled and jammed tight.

Finally, when he can't force in one more piece of junk mail, he stops delivering altogether and takes the rest of our mail back to the post office. On his way out, he leaves one of those pink slips on my door, basically saying if I want my mail, I have to go stand in a long line and claim it myself.

That's a great example of leptin resistance.

Understanding Leptin's Message

Your fat cells produce leptin to signal your brain that you have plenty of stored energy. When this message gets through clearly, your brain responds with a calm, satisfied feeling that tells you to stop eating.

But here's the problem: When you carry excess fat, you produce extra leptin. The signal piles up like my overflowing mailbox, and eventually the message cannot be delivered. Your brain doesn't receive the "we're full" memo, so ghrelin, the hunger hormone, remains dominant with its message, FEED ME!

When women and men become paused (menopause or andropause), they start storing fat at an accelerated rate. The more fat they store, the more leptin-resistant they become. This is why paused individuals can eat and eat and never truly feel satisfied, which, of course, leads to even more excess fat and greater leptin resistance. It's a vicious cycle.

The Answer to Your Question

Since you've been on the program, you've lost significant excess fat, and your leptin levels have decreased. The "mailbox" is no longer overflowing, and your brain can finally hear the message again. That's why you feel full on less food. Your leptin signal is working correctly.

MY LEPTIN RESISTANCE REMEDY

The remedy is straightforward: LOSE YOUR EXCESS FAT!

I know, I know, easier said than done. But here's a powerful tool I teach my clients (and yes, I have to repeat it incessantly to many of them):

If you want to lose excess fat fast, therefore, reduce leptin resistance, do this ONE thing:

EAT SLOWLY!

Here's why it matters: It takes about 20 minutes for your brain to recognize fullness, and leptin is the hormone that signals this sensation. While nerve signals from your stomach are almost instantaneous, hormonal signals like leptin need time to travel through the bloodstream to reach the brain.

By eating slowly, you give your body time to produce and send satiety signals, helping you avoid overeating and that miserable "overly stuffed" feeling later.

Lessons from the Mediterranean

I recently spent a month along the Mediterranean, and while we all know science says their diet is best for longevity, I discovered something profound: The most essential part of their lifestyle isn't just what they eat, it's how they eat.

They are incredibly social during meals, laughing, talking, debating life. Their gregariousness naturally causes them to eat much more slowly. I noticed they almost always seem satisfied before finishing their plate because there's nearly always food left over, and the Mediterranean servings are much smaller than here in the United States. They're not forcing themselves to stop; their bodies are simply telling them they've had enough.

Your Action Step

Eat slower by chewing the life out of every bite.

Make each meal an experience, not a race. Put your fork down between bites. Engage in conversation. Savor the flavors. Your leptin will thank you, and so will your waistline.

FINAL THOUGHT

Research has discovered that Hyperinsulinemia (High levels of insulin) is closely associated with Leptin Resistant. The Meso-Menu's primary purpose is to keep insulin levels as low as possible.

Eating Socially near the Pantheon, Rome Italy

Vicky and I, along with a few cherished friends, were lucky enough to savor one of those magically perfect evenings, eating slowly, laughing easily, and soaking up the moment. The best part? We had no plan at all. We simply stepped out of our hotel, strolled a single block while diddle-daddling like carefree tourists... and bam—there it was. We had wandered straight into the Piazza della Rotonda, and suddenly the Pantheon, glowing in full nighttime splendor, filled our entire view. It was one of those scenes that hits you right in the soul.

For a little perspective: the Pantheon, a former Roman temple completed around 126 AD, still holds the title for the world’s largest unreinforced concrete dome. Nearly 2,000 years old, and still showing off like it owns the place, because, honestly, it kind of does.

🇮🇹 The Macs

Hormone and Weight Optimization Author and Coaches

HOPE isn’t just a feeling. It’s a protocol

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Disclaimer:

The information provided in this newsletter is for educational purposes only and is not intended as medical advice. Always consult with your healthcare provider before starting any new supplement, including zinc, especially if you have a medical condition, are pregnant, or are taking medications. Individual needs may vary; this content does not replace the advice of a professional medical expert.

Hi! I'm Doc Mac.

Menopause and Hunger