This email series will delve into a few of the hormones that are associated with hunger and fat regulation, intermittent fasting, and how to choose the appropriate number of meals per day for you.

Feeling déjà vu yet? Probably because Meredith wrote a Fat Loss Series on the Grapevine in May 2014. We thought it would be a good idea to have a refresher of these powerful hormones we all have and if you’d like more information on any of these topics, you can reference the Fat  Loss Series under Weight Loss 101 on the Grapevine OR you can click http://grapevine.mckinley.com/category/weight-loss-101/

We’ll start with adiponectin!

Adiponectin: It’s a protein hormone produced in and sent out from your fat cells to tell your body to burn fat for fuel.  It can also decrease inflammation and help regulate glucose levels when high levels of it are maintained in the body. This hormone sounds great, right?  It is, as long as you can keep producing enough of it.  Here’s the problem, as you start to gain weight, your adiponectin levels lower which is one of the reasons why it can be so challenging to lose weight.  Don’t worry, the good news is this hormone can be trained!

How to increase your adiponectin levels:
•    Exercise: Consistent strength training and cardio
•    Eat more monounsaturated fats from foods like: almonds, macadamia nuts, peanuts, avocados and olive oil
•    Eat more magnesium rich foods like:  brazil nuts, almonds, coriander, chives, basil, pumpkin seeds, sesame seeds, pine nuts, sunflower seeds, green leafy veggies like kale and spinach.
•    Sprinkle some Turmeric: turmeric fights inflammation, which, at high levels, contributes to weight gain. As well as working at the fat cell level, turmeric increases adiponectin production, improving your insulin sensitivity.  It works by reducing the hormones in your fat cells that cause inflammation (primarily resistin and leptin) and boosts adiponectin.
•    Combine fiber and Omega 3: Adding fiber supplementation with a daily intake of fish or Omega-3 supplements can increase adiponectin levels by 14-60 percent.

Because we are all unique individuals I would encourage you to check with your Doctor before adding any supplements so they can help you choose what would be best for you personally!