Before I start telling you about the first hormone it’s important for you to understand what hormones do. Hormones are your body’s chemical messengers. They travel in your bloodstream to tissues or organs. They work slowly, over time, and affect many different processes, including:
- Growth and development
- Metabolism – how your body gets energy from the foods you eat
Adiponectin is 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 do you 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 Tumeric: According to Natasha Turner, N.D., 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: After Clinical Nutritionist Byron J. Richards reviewed 52 studies and 220 articles he found that adding fiber supplementation with a daily intake of fish or omega-3 supplements can increase adiponectin levels by 14-60 percent.
Below are two articles about adiponectin if you’re interested in learning more.
Email me with any questions 🙂
Yours in Health and Wellness,