Hey there, how's it going today?
My name is Shaun Hadsall.
I'm a 47-year-old stubborn fat expert
with over 20-plus years in the health and fitness industry.
I'm an online best selling e-book author
for both diet and exercise.
And I specialize in helping people over 35 years old--
people who are in their 40s, 50s, and 60s--
optimize declining hormones to help them
quickly lose more stubborn fat.
Now, inside this video, I'm going
to talk about an important, crucial hormone
that you need to pay attention to as you get older.
And that is the hormone leptin.
In particular I'm going to talk about a few things that
will suppress your leptin sensitivity.
And I'm also going to give you five ways
to optimize leptin sensitivity to help you burn more fat
and keep your hormones optimized and balanced properly.
Now, the first thing that you need to understand
is, what is leptin?
A lot of people have heard of it,
but they don't understand what it is.
And putting it in simple terms and dumbing down the science,
leptin is simply the hormone that
tells your brain and your body whether or not
you should burn fat, or whether or not you should store fat.
This is why many people in the scientific and nutrition
community call leptin the master fat-burning hormone.
Now a couple of things that can kill leptin sensitivity
are, number one, sugar, which is not surprising.
Everybody knows that sugar is terrible for you,
and can practically kill you if you abuse it.
Avoid inflammation, which I'll talk
about how to reduce that in just a second,
because too much inflammation suppresses leptin levels.
Avoid too much steady-state cardio.
Research shows that people who do too much steady-state cardio
suppress T4 to T3 conversion in your thyroid.
Now, this can indirectly suppress leptin sensitivity,
because all these hormones tie in together.
Now, if you want to improve leptin sensitivity--
and this is very, very critical for your success,
because when leptin levels are low,
it makes it nearly impossible for the body
to access fat as a fuel source.
So here are five quick, down and dirty natural ways
that you can use to optimize leptin sensitivity.
The first one is to simply eat more protein.
Research shows that an improved leptin sensitivity--
and by the way, I will put the research studies that
substantiate any claims that I make in this video
either below in the comments or in the description
of this video.
So I'll post the study showing that eating more protein
improves leptin sensitivity.
And you should be eating more protein anyway,
because the more protein you give your body,
the more calories you burn.
And it increases metabolic rate through the thermic effect.
You see, your body burns more calories digesting protein
than it does carbs or fat.
So therefore, it indirectly increases metabolic rate,
not to mention it helps you prevent
muscle loss as you get older.
That's a scary condition known as sarcopenia.
So eat more protein.
Try to get a protein source in every single meal.
Second strategy that can optimize leptin sensitivity
is to get seven to eight hours of sleep.
Now, I know this is obvious, kindergarten first-base stuff.
But research shows that people who don't get adequate sleep
have suppressed leptin levels.
Number three is eat anti-inflammatory foods.
Like we said, inflammation can lead
to suppressed leptin levels.
So by eating avocados, cruciferous veggies,
cacao power, fatty fish, which has
a lot of omega 3 fatty acids--
these anti-inflammatory foods can help you
optimize leptin sensitivity.
Number four is to maintain stable insulin levels.
Now remember, when you elevate insulin levels chronically
throughout the day, it keeps the body
in an environment where it can't access fat as a fuel source,
because insulin is known as a storage hormone.
So when it's elevated, it makes it impossible for the body
to access fat as a fuel source.
And it can also suppress leptin levels.
So the main way that you can stabilize insulin levels
is, number one, try to fast for 12 to 14 hours a day,
five days of the week.
So if you eat your last meal at 8:00 PM,
try to wait till 8:00 AM to 10:00 AM the next day.
If you're a guy, you can extend this out to 16 hours,
if you want.
But just trying to fast at least 12 hours a day or longer,
four or five days of the week, can
have a remarkable effect on your insulin levels and your insulin
sensitivity.
Also, balancing your meals-- so making sure
that you never eat a starchy carb or a ripe fruit
or any type of sugar by itself.
Always, always, always balance out your carbs with protein
and a cruciferous veggie.
And again, this will help stabilize insulin levels
to keep the body in a fat-burning environment
and optimize leptin sensitivity.
Number five is to eat post-workout carbs.
You see, calorie deficits are one of the main things that
can suppress leptin levels.
In fact, New York Times did an article
on a study that was published about season 16 reality TV show
that was a body transformation show.
I'm sure you're familiar with it.
I'm not going to say the name of it.
But all 16 contestants several years after the show
gained all or more of their weight back.
And when they did a study on them,
it showed they had metabolic slowdown
and their leptin levels had plummeted to nearly zero.
So extreme calorie deficits are not the way to go.
Now, if you want to keep the body in a calorie deficit
consistently and optimize leptin sensitivity,
just have some post-workout carbs
after your exercise sessions.
Or if you're not going to exercise,
have at least one high-carb cheat meal per week.
See, after just five to seven days of low carb dieting,
leptin levels can plummet dramatically.
By having a cheat meal or having carbs post-workout,
this will help reset those leptin levels.
Now, the final strategy is to use
the 12-minute metabolic protocol that you'll
find at the link somewhere around this video.
Now, this 12 minute metabolic protocol
is specifically designed for the hormonal condition of people
in their 40s, 50s, or 60s.
And it can elevate growth hormone levels
400 all the way up to 771%.
But most importantly, research shows that when you do these
12-minute protocols in a fasted state--
so either in the morning, in an empty stomach,
or about two to four hours after a meal,
going in a fasted state--
research shows that it will reset your leptin levels.
Now, they get a study-- side by side study-- on this.
And the people who consume glucose or carbs
before this high-intensity exercise burst
did not have their leptin levels reset.
So it's important that you use this 12-minute metabolic
protocol in a fasted state.
Not only does it have these amazing leptin resetting
effects, like I mentioned, it can increase growth hormone
production.
It can also increase your metabolic rate
for 38 to 48 hours afterward.
So click the link somewhere around this website.
Go check it out.
If you got something out of this,
tag somebody that can benefit.
Give me some hearts.
Give me some likes.
We're over six minutes in.
Thanks for watching, and keep going strong.
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