How to Exercise to Solve Leptin Problems

Part 1

We all know that exercise is important for any weight loss programs. We need to exercise regularly to regulate the hormones, especially Leptin. Exercise will condition the fuel regulation systems in the body.

EXERCISE, INSULIN, AND LEPTIN

Exercise improves insulin resistance. When the body is working well, exercise significantly stimulates insulin to transport glucose into muscle for energy. As the muscles become depleted from fuel, there is a demand to replenish.

Fuel utilization can last up to 48 hours. I suggest you exercise 3-4 times a week to maximize utilization of the whole nutrient dense foods you consume.

The brain calls for the stored sugar from muscles, called glycogen acts as the primary source of energy. This will be used for the first 15-20 minutes of exercising. This will start the regulation of insulin, as the depletion of glycogen causes muscle to demand more fuel to return into them. It is conclusive that exercise helps lower insulin resistance.

Beyond 20 minutes of exercise, glucose and fatty acids from blood are the primary fuel source. This helps to clear stagnant calories out of circulating blood. This is when the adrenal gland and liver work together to sustain energy for the exercise.

If you are fatigued and have adrenal fatigue, this means you cannot exercise beyond 15-20 minutes without having unpleasant symptoms. By improving adrenal reserves and liver fitness, you should be able to exercise for 30-40 minutes and produce a pleasant relaxed feeling. Only if the exercise response is positive, will you strengthen the fuel regulation system and lower insulin resistance and fatty build up in the blood.

Beyond 40 minutes of exercise, fuel comes from stored liver glycogen and fatty acids from stored fat. The longer the exercise, as long as the exercise is refreshing and not stressful to the cardiovascular system or physically exhausting, the more fat is broken down and burned.

Remember! If you have insulin resistance, the liver does not efficiently store glucose as glycogen. Therefore it is difficult to exercise for more than 40 minutes without creating ketones as a byproduct of fatty acids, which has not cleanly burned. This is because fatty acids burns efficiently in the presence of glucose. This inefficiency can cause hypoglycemia, low energy, irritability, fatigue and other issues.

You should always seek a fresh response by lowering intensity and time to a minimum every 2-3 weeks. That’s why my company is called KC FITT (Frequency, Intensity, Type & Time). For example, slow down your jog to a walk or instead of walking for 30 minutes, do 10 minutes. This will help to recharge and regenerate. If you do not feel like your overall health and energy reserves are restored, continue for a second week. This is extremely important for hormonal balance.

Once your fuel regulation problems are repaired, adrenal and liver functions are improved, you can progress exercising for longer periods of greater than 30 minutes. This will be beneficial for solving insulin resistance, leptin resistance and fuel-regulation.

This type of exercising is essential for those with problematic weight history. Even if you begin with 5 minutes of exercising a day, it will be beneficial once you get started and stick with it.

Just move I say!

I cannot stress enough on how important it is for your exercising to be a refreshing experience.

My next blog will discuss why this is the case.

Kimchan