Controlling Hunger, Leptin Resistance, & Hot Springs with James Fitzgerald - HHH Episode 10
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Summary
In this episode Crowder has a discussion on hunger and leptin resistance as it relates to managing weight with James Fitzgerald. The conversation goes deep into the root causes why body weight and health can be so difficult to change.
Definitions
Leptin - satiety hormone, makes you feel full
Leptin Resistance - The body's’ adaptation to high levels of leptin resulting in leptin not functioning
Ghrelin - hunger hormone
Insulin - storage hormone
Insulin Resistance - The body's’ adaptation to high levels of Insulin resulting in Insulin not functioning
Glucagon - release hormone
Process To Overcoming Metabolic Damage
Massive Lowering Of Stress
- 8-10 hours sleep
- Removed stressors
- Decreased training intensity
- Meditation (headspace link)
Improved Gut Health
- Fermented foods (pro/pre biotics)
- Removal of irritants
Improved Food Hygiene
- Quality
- Quantity
Training
- Basic Movement Patterns
- Full Body Resistance Training
- Zone 1 aerobic work
- Promote anabolic environment - improved lean body mass
Self Evaluation
- Why are you doing what you’re doing?
- What is your primary motivator?
- How did you get here?
- What are you doing in 25 years?
Pick your battles
- Conquer one small battle at a time and build momentum (meat and nuts for breakfast)
- Educate but don’t overwhelm
Assess & Evaluate
- Where am I? How did I get here? Where do I want to go? How do I get there? What do I need to get/do to make it happen?
Tips
Slow down while eating
Be mindful of food and state of eating
Start with one small battle not a large war
Get 8-10 hours of sleep per night
Use full body resistance training (aka weight lifting) to build muscle, increase metabolism, be healthy, and look great naked
Ask your “how did I get here?”
Quotes
“Honor the complexity of it (the human body)”
“Understand your journey”
“Why are you here?”
“We squat and deadlift a lot with people. Why? Because they’re the biggest bang for the buck movements that’s why”
“Sit down, chew your food, and f****** relax”
“‘I can’t do that’ is just another way to say I need help”
“Efficiency isn’t always best”
Links
Opexfit:
James’ Facebook:
https://www.facebook.com/profile.php?id=100011696267782
Opex Instagram:
https://www.instagram.com/opexfitness/?hl=en
Sean Croxton - Leptin/podcast
https://twitter.com/ugwellness?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5Eauthor
Chris Kresser - Leptin article/podcast
Leptin wiki
https://en.wikipedia.org/wiki/Leptin
Headspace
Adderall podcast
http://kcrowder.com/adderall-hhh-episode9/
Biggest Loser rant video Crowder
http://kcrowder.com/biggest-loser-study-proves-biggest-losers/
Jeff Drobot
34 episodes