How Appetites Break: The Fat Hormone AKA Leptin
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- Опубликовано: 5 окт 2024
- Leptin is slept on. So let's talk about leptin resistance, broken appetites, hard to break cycles of fat storage, and studies on leptin blood levels by diet including vegan and high meat diets.
Links and Sources -
Support Me Here: / micthevegan
My Cookbook: micthevegan.co...
/ micthevegan
/ micthevegan
/ micthevegan - @micthevegan
Vegan Bootcamp: vbcamp.org/Mic...
TIY Tiny House Channel: / @tiytinyityourself7733
My New Newsletter Sign-Up:
mailchi.mp/278...
Main Study on Leptin Levels by Diet:
ojs.ptbioch.ed...
Leptin Vegan or High Meat Pilot RCT:
www.mdpi.com/1...
Small Cross Sectional Leptin Study - 2019:
pubmed.ncbi.nl...
Leptin: Less is More:
diabetesjourna...
BROAD Study - Whole Vegan Diet Weight Loss:
www.nature.com...
Leptin Basics:
www.frontiersi...
Dietary Effects on Blood Brain Barrier, Hypothalamus:
www.ncbi.nlm.n...
"Different mechanisms have been suggested, such as elevated levels of C-reactive protein..."
www.ncbi.nlm.n...
Study on Mice and Saturated Fat:
www.jci.org/ar... - www.scientific...
Sat Fat Damaging, Polyunsaturated fat not:
www.science.or...
Normalizing Leptin Levels with Weight Loss
joe.bioscienti...
Normalizing Levels with Fasting:
www.frontiersi...
Intro/Outro Song: Sedução Momentânea by Roulet:
freemusicarchiv...
#Leptin #Leptinresistance #Vegan
When I was obese I was never hungry. I never ate because I was hungry. I just wanted the taste of the foods.
You were eating all the time. You wouldn’t be hungry. Look at dopamine..
I feel like scientists and the public at large want to “blame” overeating on the leptin hormone. Instead, we should just recognize that obese people love to eat.
@@zachrowell6795 Or maybe we should recognise that there are a ton of different people, some also have obesity and their reasons for eating are also different?
@@zachrowell6795 nonsense it’s not a behavior it’s an exposure
@@zachrowell6795 exposure not behavior. Wake up.
Last year, due to an eating disorder, I started eating a lot more saturated fat (I’ve been vegan for 5 years, so this was mostly in the form of chips, plant based cheese, and beyond burgers). I was shocked to find that my cholesterol was on the higher side of “healthy” (below 200 but above 150) and I was insulin resistant - after having been fully plant based for five years. I’m sure it was all the saturated fat.
Of course, saturated fat increases cholesterol, this is well known in the scientific community and is the main risk factor for heart disease. Saturated fat consumption longterm can also lead to diabetes, so what you described makes perfect sense.
I'm just trying to figure out how to make good food without oil... And I think it might have to do with leptin.
@@noahf7824 Have you looked at Dr. Gregor or Dr. Barnard or Dr. Fuhrman for cooking recipes?
My wife and I are doing veganuary after being vegetarian for 5 years, thank you for the scientific facts
That's amazing! Good luck with it. : - )
Congratulations, everything you do helps. ❤️
I follow a Whole Plant Based Diet (2+ years) and my energy levels are amazing, my skin looks great (so soft and smooth, no more pimples nor blackheads), my health is stellar (haven't got sick ever since), my blood work is perfect. I also love what I eat.
I went vegan for the animals, but then I saw all the health benefits too. WPBD is incredible, can't recommend it enough.
I highly recommend watching NutritionFacts videos, Dr. Greger is amazing and his videos are really informative and interesting. :- )
Lucky you, it didn’t work for me too well but when I went along with Dr Fuhrman’s book and dropped sugar, salt, gluten and oil it works beautifully.
@@annaal7480 yeah, a WPBD also doesn't have sugar, salt and oil (I just avoid gluten because I'm intolerant) and it feels amazing. I'm glad you found something that works for you too! Happy New Year in advance. :- )
I wish I could do this more….wondering who you follow or what helped you stick to it?
@@taradevito6751 I highly suggest a RUclips channel called "Nutrition Facts" here on RUclips, he's a nutritionist and a doctor who analyzes the latest research on nutrition. On Instagram (and maybe YT too? not sure) he also posted some WPBD recipes.
Another WPBD channel is "The Whole Food Plant Based Cooking Show", run by a lovely lady called Jill who makes really delicious recipes. : - )
As for what helps me stick to it, I went vegan for ethical reasons (for the animals), the health aspect came later. I just started researching nutrition and I saw how amazing a WPBD is and I just got used to it. I just love the taste of fresh foods and it makes me feel awesome and full of energy.
I hope my reply helped somehow, I wish you a wonderful New Year though!
This truly makes sense. I had tried just about every diet under the sun over several decades, and every time ended up in failure - because I was still largely eating a standard western diet, with meat, cheese, fats and all. But a year ago I switched to a whole foods plant-based diet, and lost over 40 kg through the year. It was the first time I had been able to stay on a diet for so long, and it was the only diet that did not leave me constantly hungry.
In fact, my appetite got dialled down so much I had to remind myself to eat, in order to get enough calories. The only time I had a bout of hunger was when I started to add more processed foods into the diet, and it was like flipping a switch - I was ravenously hungry for 10 days. As soon as I dropped those processed convenience foods, and added more fresh fruit and vegs to the diet, the switch was flipped in the opposite direction, in just 5 days.
So I suspect saturated fat (meat and cheese) isn't the only problem with excessive appetite: excessive processed and refined foods can also cause raging hunger. Since that episode I've kept to a higher intake of fresh produce, and I have so little hunger that once again I have to remind myself to eat enough. I suspect the high fibre content has a lot to do with controlling the appetite.
Processed foods are so depleted of nutrients it's no wonder the body signals to eat more food, in order to try and get the missing nutrients. The only thing that worked was to eat foods that actually contain the original vitamins and minerals, ie eat whole, unrefined, unprocessed fruit and vegs.
So, if you feel constantly hungry on a diet high in meat, cheese and/or processed foods, I suggest you ditch them (certainly restrict them to a bare minimum) and add more fruit and vegs to the diet, as well as eating enough starch foods (legumes, grains, starchy vegs) to get ample slow-release fuel for the body. In other words, eat real food.
I have a similar problem with not feeling hungry enough, when I eat primarily whole plant foods. I have lost too much weight and am at a bmi of 15 and 10% body fat. At that weight my body should be very hungry, but my hunger is only moderate. It’s hard to force yourself to eat more, when you don’t feel hungry.
Edit: I just read high fiber intake reduces appetite. I guess that is great when you want to loose weight, but not helpful when you are trying to gain!
@@Shinibo Would you show us example of food that you eat daily, Fried? thanks...
@@dannid.8115 my diet has changed a bit since I have been seeing a nutritionist the last couple of months. I have also gained some weight because of this. I recommend to see a nutritionist instead of trying to figure it out yourself.
Same experience
Binging videos for the past few days. I am not a vegan myself but your videos help me give recommendations to my patients about diet ( i am a pharmacist ) .
So good to hear that you are spreading the word of good health through diet . Cheers
Why aren't you vegan yourself if you're recommending it to others?
@@suicune2001 Yes, agree because it makes the person a hypocrite recommending something they don't do.
Ignore the pushy negative comments. Thank you for staying educated to protect our health! Impressed!
@@crown3854 Pushy negative comments? Asking why someone is being a hypocrite is pushy? I'd ask the same if someone told me I shouldn't smoke while they themselves were smoking a cigarette. Or a doctor fatter than me telling me I should eat healthy. If I should do those things then why shouldn't they?
Intermittent fasting reminded me of what it's like to actually be hungry again and helped me lose weight.
I fixed these by correcting my diet
No more loose teeth, bleeding gums, sensitive teeth, blocked sinuses, mouth breathing, left eye twitches, heartburn, calf cramps, yellow stool, blood in stool, edema below the knees, pain in feet when walking, I can stay out in the sun longer without burning or peeling, lower back has recently started feeling stronger.
Would be cool if another video explored the relationship between Leptin and Ghrelin, because as I understand it is Ghrelin that controls appetite and Leptin controls satiety?
I wouldn't be surprised if fiber plays a role in it. Fiber seems to be used to regulate a lot of things in our body.
"Leptin to the new year" lol. Love pun humor
wow nice video!! Everyone seems in agreement that leptin is important in obesity but I've never seen anyone else point out this really direct link with vegan diet and leptin. Great work Mic
Vegan here for many years, addicted to food, not obese but a bit chubby, battling in keeping my weight healthy, 64 year old. SOS and wholefood plant diet only worked to reduce my appetite. No salt, oil, sugar and gluten keeps my weight low without even thinking about it. I eat a bit and my appetite disappears, first time in my life. Thanks Dr Fuhrmann. I know he is controversial with certain things but I am a “normal” person I always wanted to be, thanks to him. I don’t believe in rats studies by the way. They are different from us, anyone with dogs or other pets knows that we react differently to animals.
Great research, nice presentation but the thumbs up is for the cheesy (non-dairy) humor! 😋
Liking, despite the puns . . . Thanks for posting, Mic, and a happy, healthy 2023 to you and yours!
Another interesting, informative and well researched video from Mic. Your research is always from unbiased resources ( not funded from profit making industries or biased government's or NGO's.). Love 🥰 the video and have a good weekend and week ahead.
Being an overweight vegan I too would love to see a study as I still over eat for sure
Always great and informative videos, plus Mic’s terrible jokes, lol.
Haha! The puns and jokes take it from informative to fun. Although I admit there are some days I get a little dizzy from all my eye rolling and "oh brothers", and have to rewind a bit to re-listen for content. 🌱
I love his bad puns. It's nice to have someone with a sense of humour presenting this info.
Have a fun, healthy, and safe New Year all. 🎉🎉🎉
It took me 5 seconds to get the "lept in" joke. These will never be lame in my world. Thanks for another great video. Now talk to dr. Lustig about this.
I believe there is also a hormone called "ghrelin" which is supposed to be sort of the opposite of leptin.
I started working for Amgen I'm 1996. They were developing a Leptin drug that never met its end points.
Wow, that's SUPER interesting.
It's complicated yet so simple.
I wish the FDA would be proactive and support healthy food choices. Make fast food chains accountable and maybe they'll change their menus.
Amazing Mike..those videos are absolutely amazing..
That's very interesting, lots of useful info here, Mic. I think the BROAD study is pronounced 'brawd' as in widely known. Thanks for another year of keeping us informed and amused, such a valuable service to the worldwide community. Cheers mate.
Thanks. At one point, many years ago now, books and articles used to mention leptin. I recall a book with Leo Galland if I remember correctly, unusual name - as is mine! - as one of the authors. The hormone doesn't seem to be discussed much now. Interesting to know about the saturated fat connection. Well, thanks.
There are different types of adipose and they behave differently/accumulate in particular areas according to other factors. Surprised to hear that leptin isn't talked about much, I can remember a huge number of media stories ages ago as some sort of miracle discovery.
I don’t think most people are aware of what leptin is or its role in the body. It’s an interesting topic.
@@user-no2mz9hl4f iirc there was a hope it would be a wonder drug but it didn't seem to be straightforward as supplementing or suppressing it. From what I read, subcutaneous adipose is vital for immune function and it accumulates around lymph nodes. But visceral fat behaves differently, and there are lots of other deposits that are specialised too it's really interesting, but not if adipose isn't viewed as part of the immune system. I mean, even bone marrow counts! I feel we've got so much more to explore yet.
*Hits LIKE for the terrible/wonderful "Leapt in" pun*
Another great video. Thanks
Interesting info! As a very obese person myself, I ate the SAD diet for most of my life. Went WFPB vegan on Jan.1. Been transitioning for a bit. I noticed my hunger doesn’t trigger as much on the WFPBV diet. And I am full all the time after I eat. My CRP was 11 last time I saw it checked a couple of years ago. I look forward to it lowing because of my way of eating.
people never talk about gaining healthy weight on a vegan diet i weigh 106 pounds and cant eat lots of fats nut butters literally destroy my stomach but also it would be nice if I could get a doctor that is helpful instead of saying I have IBS avoid fiber like what the hell is wrong with the medical system in the US maybe im just an idiot and say the wrong things who knows im gonna call this place a town over see if they take new patients wish me luck
Hi! If you're open to online consultation, I would recommend approaching the plant based health professionals in the UK. They are a board of doctors and nutritionists who are also plant based and vegan. Lisa Simon is a registered dietitian specialised in gastrointestinal problems (and fertility), as well as Dr Gemma Newman I believe. You get assigned the right person after the first consultation, so I would highly recommend them. in particular Lisa. Hope this helps 😃
Glad I stumbled on this post, recently found IF after trying LCD. I'm loving my mostly veggie diet I've created, I'm not liking protein (meat) loading and found I've been avoiding meat, which brings me to the hope I will get responses here. I LOVE brussel sprouts and broccolini baked/roasted with garlic. Here's the question, is the obsession with my fave veggies stalling my weight loss? I have a 16+ oz every night pretty much as my dinner. No added butter no other carbs. Lean protein baked chicken, salmon 3-5 oz. Thanks for taking the time to read and help :)
Leptin seems to be like insulin, in the sense that you want to be sensitive to it
Hey Mike , Big fan here. I have an idea for a video . This while health topic involving Dana white of ufc. This 10x health that he claims saved his life and health , they broke down his blood tests . I thought perhaps it was plant based and of course he started on about high fats and lower insulin with fats . My ears went up on that one . Maybe consider touching on this , it’s a huge topic right now . Some are saying it’s all a business Scam and Dana is in on it . If this is true then it would be a huge deception. His blood work improvement could have been from eating a different diet then he’s recommending. Also this seems like he’s supporting and pushing this with some motives and are currently unknown. You can investigate it for us and expose these polluters.
Great episode 🙂
Can I say that most video's thumbnail of their videos have them in some overacted face to try and get more clicks. The fact that this thumbnail you look like you just were checking your beard for crumbs or something made me click on the video and like it... I love it.
Now I shall watch the video... which are always awesome, by the way.
High fiber for health & staying lean😎
I've been vegan for over three years now, and my fat ass still struggles with shedding the bellyfat. This may very well be because I eat popcorn/chips at least twice a week. Before going vegan, I would normally eat crazy amount of meat and saturated fat. So, no wonder my leptin sensitivity got f'd.
0:42
Corny pun commencing in t-minus 3. . .2. . .1⌚️
Corny makes it vegan-friendly.
Awesome new content!
Super Interesting thanks for the info!
7:34, the smirk 😏
I'm a whole food vegan and my apetite is THROUGH THE ROOF! I eat 4.000+ calories per day and I barely get 100% satiated!
Same here bro
Sounds counterintuitive but refined carbs help satiate my appetite. I think it’s because there is less fiber (which can prevent some caloric absorption in Whole Foods). I eat lots of white rice and feel satisfied but don’t get the same result with brown rice
@@kaylanichole5972 Very good point. I also get satiated much quicked when I eat processed foods. But the down side is I get a little bit more puffy/higher bodyfat when I eat more processed foods...
How are potatoes for you? They're amongst the most satiating foods out there.
@@11235Aodh I know about cooked potatoes, yes.
I had an issue with my appetite being way too downregulated. Got sick, came up with an idea to start doing home made nutrition shakes and take decent probiotics and healed myself right back pretty quick : ) V
Really interesting. My cravings have almost disappeared since I'm eating 95% plant based. I thought it was because of changes in gut bacteria, but maybe this is the reason
4:44 - 4:46
That’s what she said.
I've been interested in leptin for a while because even before I was vegan, I was incredibly thin (5'10" and 130 lbs). This was on a diet of pure garbage, fast food, etc. I never gained weight no matter how horrible my diet was. Then as a vegan, eating much healthier, I also never gained weight. I had to start exercising and putting on muscle before I was able to gain weight. Pretty weird.
Max Lugavere went on JRE, and as you can assume, there were a lot of vegan diet hits. Are there any plans on doing a video on this?
Interesting topic and great review, but im still confused. 1. Is my new (this month) vegan omad diet with coconut and olive oil making me leptin resistant? 2. Was my previous (4 years) pescatarian keto adf (alternate day fasting) diet helping leptin because of the fasting, or hurting leptin because of the scary high saturated fat? Maybe those review articles cited will shed some light...
So how come after eating WFPB vegan with no added oil for 10+ years I still can't lose all the weight? Granted I was once over 300 lbs, and have maintained the100 lb loss, but still can't stay under 200! I don't eat a lot or often, I even tracked my intake on cronometer and used their 1300 calorie metric for my stats to lose a pound a week, but it didn't happen. I have physical limitations so don't get a lot of exercise, but the initial weight still came off regardless. Of course I've yo yo dieted my entire life and swear I broke my metabolism, but I'm told that's not true. I don't get it. A doctor I recently saw told me I need to add more healthy fats and fatty fish to my diet and watch the "carbs". I told him I ate that way as per other doctors and the Diabetes ASS. ...until I switched to a WFPB diet and reversed diabetes, RA IBS and a whole alphabet of illness... and he just shook his head no. Jerk. No help at all!
Are you sure you are eating enough, and that your macros are balanced? I'm sorry the doctor was an idiot, but he was. If you can find a WFPB physician where you are, that could help. Good luck and I wish you a healthy 2023.
@@tamcon72I have A-fib and my cardiologist is plant based, but can't find a decent primary care doc. As for not eating enough.... I don't get it? I've been told repeatedly that we can't change the laws of physics, caloric deficit is the only way to lose pounds.
I had the same problem and only when I went salt, sugar and oil free (I cannot eat gluten too but might be irrelevant to you) I feel full very quickly. SOS free diet doesn’t encourage appetite because it is salt, sugar and oil that make us eat more. I found it in Dr Fuhrman book and it works! The loss of my enormous appetite happened within 2 weeks after dropping salt, oil and sugar.
How many grams of fat do you eat a day?
@@CharGC123 I have found that depriving the body of necessary fat or protein causes my body to secrete fat. This is a survival mechanism to prevent starvation.
Mic! Have you graduated from your public health program yet? I'm very curious what your plans are for that.
Hey Mike, could you please do a video about hunting? I have moved to a place far north where hunting and fishing is the preferred hobby of many. As a vegan i don't want to hunt. But i am wondering how people justify hunting. E.g. by saying it is for conservation. Is this really true? Is there any way hunting is good or at least does not harm nature?
Thanks a lot for an answer/video 😄
What about coconut? I eat coconut yoghurt and coconut milk regularly, Is that influencing my weight?
IN the beginning, did you man to say eat more fat rather than store more fat because I'm sure leptin does not rise with stored fat as then fat people would have no appetite?
Isn’t leptin the fullness hormone not the fatness hormone
Does anybody know if coconut oil (saturated) would act the same as animal fat (saturated)?
Eat if your hungry , but on a vegetarian diet, & loose the sugar food , before you get extra Big, & get a bike , 🚲
What about the fructose/leptin switch?
Interesting. Personally, on the standard and vegan diets I would eat until my stomach was sore and I always thought that was full. On the carnivore diet I can not eat too much as my throat closes up before my stomach is full, I can still drink water but just can not swallow food anymore and I was obese when I started carnivore too. I wonder if it's because rats don't usually have fat?
Believe me rats in DC and NY have fat.
What supplements do you take currently?
Just B12 every couple days, D in the winter, and stints of DHA+EPA when I get organized. Sometimes I just put a green powder with multivitamins in my smoothies and not take any capsules.
Also for the haters, about 80% of people in the US now take supplements according to several surveys. So suck it imaginary haters!
One survey example: www.nutraingredients-usa.com/Article/2021/10/22/CRN-survey-80-of-Americans-are-now-using-dietary-supplements
@@MictheVegan what kind of b12? Methyl pill? how do you get your iodine?
imaginary haters would probably notice that the majority of Americans are on a diet that is mostly based on plants, which is actually proof that plant-based diets inevitably suffer from deficiencies in key nutrients
According to Robert Lustig's old talk, refined sugar is what interferes with Leptin response.
ruclips.net/video/dBnniua6-oM/видео.html
His explanation is what I have understood about Leptin so far. This direct correlation with saturated fat is an interesting insight. Hopefully it will lead to more impetus on prescribing a plant-based diet for tackling obesity, rather than pharmaceutical hunger suppressants.
What is the point measuring leptin concentrations and not the leptin sensitivity somehow in humans instead of just rats? If omnivores have higher leptin, sounds like they aren't as hungry as vegans then which would make lots of sense as proteins and fat is more satieting in general. So you can be a vegan and be hungry all the time and have lot metabolism from the low leptin or an omnivore with less feeling of hunger and faster metabolism (if the sensitivity to leptin would be equal). Seems the sensitivity is the important point that should be measured in humans too somehow perhaps the subjective reported feelings of hunger, the mere leptin concentration doesn't tell much.
Also I have seen negative effects of low fat as % of calories to thyroid hormones and even testosterone levels so it's not so crystal clear a low fat diet would be without its own issues.
Vegans eat fat and protein. ?
@@tamcon72 Too much protein also lowered testosterone according to the study if I remember correctly. Optimal for hormones was enough carbs and fat and not too much protein.
I wish scientist would stop using the term "vegan diet". Veganism ain"t a diet, and the participants won't go vegan when they are just told to eat PLANT DERIVED foods. Or only healthful plant derived foods on WFPBD. Otherwise interesting vid, well done Mic!
Doggo.
Wow I wonder if ppl whom are obese and found out consuming animals was not helping them to lose weight…very interesting!
Low carbs diet can't reduce weight? hahahahahahahaha.
Extra virgin olive oil has saturated fat.
13-15%. Usually not enough to worry about. The dose makes the poison.
@@donwinston I eat whole olives much better usually I blend into a paste and and some lemon put on some whole wheat bread much better
Time to move on Bye Mike.
Be safe and Happy New year Mike.
Be safe when traveling.
google search history of every vegan: "why I'm constantly hungry?"
Who are the obese people? Vegans or animal abusers?
aw, you're sooooo obsessed with us 🥰
vegans cheat, they eat themselves
Google vane the anti vegan troll who lives in a van down by the river.
obsession is, sort of, a heavy word, but yeah, it may be said so @@sonja5215
In great contests, each party claims to act in accordance with the will of God. Both _may_ be, and one _must_ be wrong.
God wouldn't want his creations in factory farms and zoos
unless god wanted factories and zoos to exist
@@v.a.n.e. why would he
@@watch-Dominion-2018
well, god created hunger and curiosity, but also ways to satisfy them
@@v.a.n.e. God also created free will, which humans deny all other animals, and he created pain, which humans endlessly inflict on animals for no reason
I think you need to spend more time learning human physiology. I've already had to correct you on your claims about "protein" in the blood (you referenced a paper on blood albumin that didn't say anything like what you claimed), and you've once again made false conclusions. This isn't good enough
Your criticisms are vague and without evidence. Not good enough.
@A H not many channels with mic's level of accuracy. Pretty much everyone else I listen to are medical Dr's. Davis, Furman, Gregor, McDougall, Popper, Milton, Clement & Clement, Esselstyn and Esselstyn, Klaper, Campbell, Ornish, Barnard, Williams, and some others I forgot names of.
@@AH-xs3hg A Vegan diet IS low in saturated fat. A low carb diet by necessity is a high fat diet which will almost surely be high in saturated fat. Technically it is possible to for a high fat diet to be almost all unsaturated fat but that is extremely impractical and in practice almost never happens.
Nope vegan is not the way
Excellent as always. TY!