It prevents fat cells from being broken down.
What to do about it: Reduce carbs to reduce chronic or excess insulin secretion.
Reduce fructose, which is known to increase insulin levels and is linked to insulin resistance.
Exercise to burn glycogen stores and increased insulin activity in skeletal muscles.
Malfunction is linked to obesity, chronically elevated insulin, and inflammation.
ensure you’re getting good sleep, as sleep deprivation is linked to drops in leptin levels.
Exercise increases leptin sensitivity.
Ghrelin is highest before eating and lowest an hour after eating.
Eat protein at every meal, especially breakfast, to promote satiety.
Eat a lot of fiber, as it has the mass to physically stretch the stomach lining.
Meals high in leafy green vegetables also increase GLP-1 levels.
Eat a diet of Anti-inflammatory Fab 4 Foods (there’s a full list inmy book!).
Fat triggers release of CCK, and fiber can double CCK production.
When things go wrong: Insulin resistance and chronically elevated blood sugar impairs production of PYY.
What to do about it: Balanced blood sugar increases PYY response and production.
Protein-based meals increase PYY concentrations while fiber also increases PYY production.
When things go wrong: Stress induces the production of NYP that leads to appetite stimulation and overeating.
What to do about it: Fasting and food deprivation can stimulate this hormone.
Eat complete meals regularly, and fast intermittently with caution.
Lack of protein also increases the release of NPY.
When things go wrong: Chronically elevated levels of cortisol can lead to overeating and weight gain.
High levels of cortisol are linked to belly fat in women.
What to do about it: Manage stress levels through meditation, movement, and good sleep.
Talk to loved ones and ask for help when needed.
Eat three balanced meals daily of protein, fat, fiber, and greens.
Kelly LeVequeis a holistic nutritionist, wellness expert, and celebrity health coach based in Los Angeles, California.
She received her bachelors degree from theUniversity of Southern Californiaand completed her postgraduate clinical nutrition education throughUCLAandUC Berkeley.
LeVeque is passionate about the science of human nutrition.
Most importantly, she uses that knowledge to make individualized recommendations for her clients.
She also loves to cook.
LeVeque believes in real food, real ingredients and a clean diet.
The Be Well kitchen is constantly buzzing, and loves creating tasty, clean, nutrient-dense recipes and dishes.
She is a regular contributor for numerous health, wellness and lifestyle publications.
