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It’s just NOT that easy rt?! Check this out - as we gain weight in Perimenopause - your LEPTIN levels rise (Leptin is a hormone largely responsible for regulating your appetite, signaling your brain that you are hungry or satisfied) Elevated Leptin can send your hunger/satiety cues down the toilet, smash your energy by slowing thyroid hormone conversion AND tanks your immune response by slowing Vitamin D production! 😡 ✅ THINK: Leptin Resistance causes you to feel hungry and eat more even though you have plenty of fat stores (tanking your metabolism!) — which dysregulates Insulin Leptin Resistance causes you to feel hungry and eat more even; tanking your metabolism and dysregulating your blood sugar (causing spikes in Insulin leading to Insulin Resistance) ➡️ So if you’re struggling to lose weight — you need to understand that in order to burn fat — you need proper regulation of Leptin, Insulin, Cortisol and T3 Where to go from here? EXPERIMENT ⬇️ TIME: 1) LIMIT your eye contact with a computer, tablet or smartphone after sunset; wake up a few minutes before sunrise and get outside to watch it and spend as much time outdoors as possible to better regulate Leptin, Melanin, Melatonin and Cortisol 2) Opt for a protein (at least 35g) + fat + fiber rich breakfast (devoid of starchy carbs) 3) Skip snacking! Stick to three meals/day to regulate Leptin & Insulin 4) Swap early morning fasted workouts with walking after your largest meal to heal Leptin and better regulate Insulin & Cortisol 5) Don’t eat within 3-4 hours of bedtime to regulate Leptin and your circadian rhythm 6) Follow me to leverage the same science I’ve used to help coach thousands of women to losing Perimenopause weight for good ➡️➡️➡️ Oh! And Don’t forget to SHARE this post 👏🏼💜 ___________________________________________________________________________________ Want more? Grab your at home hormone testing kit here: https://labwellhealthcareshop.com/ Be a part of our community (and get ONLY things I talk about over email!) sent out a few times a month: https://labwellhealthcare.com​​​​ Find me: Instagram, Facebook and TikTok @drfrancescaleblanc --------------------------------------------------------------------------------------------------------------------------------------- *This content is strictly the opinion of Dr. Francesca LeBlanc, and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. LeBlanc nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

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I've been asked to take a look through the diet + weight loss content on TikTok so many times recently. Social media is full of scams and hearsay and I hope this video's a little reminder to show love to anyone online who might be struggling and point them towards qualified voices: Registered Dietitians and Medical Doctors. For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on www.natachaoceane.com ❤️ —————————————————————————————— My Instagram: https://www.instagram.com/natacha.oceane/ —————————————————————————————— My video on the science of why restrictive diets fail: https://www.youtube.com/watch?v=WTpjQs0atxs A few of my favourite papers assessing the impact of undernutrition on health and the effectiveness of a highly restrictive diet on long term weight loss (there are lots more but I am hitting YouTube’s word limit! ☹️) * https://www.researchgate.net/publication/325536514_Low_energy_availability_surrogates_correlate_with_health_and_performance_consequences_of_Relative_Energy_Deficiency_in_Sport * https://journals.lww.com/acsm-msse/Fulltext/2007/10000/The_Female_Athlete_Triad.26.aspx * https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4951875/pdf/624.pdf * https://bjsm.bmj.com/content/52/11/687 * https://www.mdpi.com/2072-6643/12/3/835 * https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2895000/ * https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2720870/ * https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6251190/ * https://academic.oup.com/pch/article/9/7/487/2648606 * https://pdfs.semanticscholar.org/6163/23c6089e51428efe02b25ea644cf7f4741d1.pdf * https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4207953/pdf/40618_2014_Article_169.pdf * https://www.clinicaltherapeutics.com/article/S0149-2918(20)30052-7/pdf * https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7053439/pdf/JCRPE-12-18.pdf * https://bjsm.bmj.com/content/bjsports/52/11/687.full.pdf * https://reader.elsevier.com/reader/sd/pii/S2468867319300458?token=16F8E25BB8AAA2D834D571A2C82FBFE491917FE486FF75380C8E44362DC7D4FFFBCF2D9AB82AE4AB1FF7C8D0EFC43602 * https://ebn.bmj.com/content/ebnurs/3/3/88.full.pdf * https://pdfs.semanticscholar.org/6163/23c6089e51428efe02b25ea644cf7f4741d1.pdf * https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568065/ * https://pubmed.ncbi.nlm.nih.gov/27136388/ * https://www.dishlab.org/pubs/2013%20Compass.pdf * https://www.ncbi.nlm.nih.gov/pubmed/12079865 * https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4069066/ * https://onlinelibrary.wiley.com/doi/epdf/10.1038/oby.2006.275 * https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4766925/ * https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5756630/pdf/in_vivo-31-1047.pdf * https://www.researchgate.net/publication/5950331_Ghrelin_obesity_and_diabetes * https://www.sciencedirect.com/science/article/pii/S1550413118301190 * https://www.sciencedirect.com/science/article/pii/S2212877815000605 * https://www.jneurosci.org/content/jneuro/30/48/16399.full.pdf * https://jissn.biomedcentral.com/track/pdf/10.1186/1550-2783-11-7 * https://journals.physiology.org/doi/pdf/10.1152/ajpregu.00192.2009 * https://onlinelibrary.wiley.com/doi/epdf/10.1038/oby.2012.34 * https://www.cambridge.org/core/services/aop-cambridge-core/content/view/D6D0B3464F524B8D29A7C6D5AFF111F0/S0007114501001234a.pdf/evidence_for_the_existence_of_adaptive_thermogenesis_during_weight_loss.pdf * https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5839290/ If you’re interested in the interviews with RDs and MDs about lemon water, ACV, cayenne pepper etc below are some examples (I haven’t found any rigorously conducted and peer reviewed scientific literature into this, which says something already!) * https://time.com/collection/guide-to-weight-loss/4701447/lemon-water-weight-loss/ * https://www.netdoctor.co.uk/healthy-eating/a22886377/lemon-water-health-benefits/ * https://www.insider.com/does-drinking-lemon-water-really-work-2018-11#myth-lemon-water-will-help-speed-up-your-weight-loss-efforts-1 * https://www.telegraph.co.uk/health-fitness/nutrition/diet/benefits-apple-cider-vinegar-weight-loss/ * https://www.telegraph.co.uk/health-fitness/nutrition/diet/benefits-apple-cider-vinegar-weight-loss/ * https://www.everydayhealth.com/diet-nutrition/diet/apple-cider-vinegar-nutrition-facts-health-benefits-risks-more/ * https://www.health.harvard.edu/blog/apple-cider-vinegar-diet-does-it-really-work-2018042513703 * https://www.self.com/story/diet-tips-you-should-ignore * https://www.abbeyskitchen.com/nutrition-how-speed-your-metabolism-dietitians-review-common/ * https://www.chatelaine.com/health/diet/weight-loss-myths-fad-diets-debunked/ * https://www.livestrong.com/article/452709-the-lemon-juice-cayenne-pepper-diet/ Where I get my youtube music! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link ❤️)

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