Weight Loss Hormone
How to Activate It
Weight loss during menopause can feel like trying to outrun your own shadow—especially if staying in shape was once second nature. Suddenly, you’re battling cravings that take you right back to your PMS days, and to top it off, your body isn’t burning calories like it used to.
Here’s the hard truth: aging changes everything, but it doesn’t mean you’re out of options. You need to become more aware of how you interact with your body, particularly your hormones.
Two of the most prominent players in the weight loss game are leptin and ghrelin—and once you understand what they do, you can start shifting the odds back in your favor.
Leptin, the Satiety Hormone
Leptin is your satiety hormone—it’s what signals your brain that you’ve had enough. This hormone is produced by your fat cells. When it functions properly, it helps you maintain an energy balance and support weight loss.
But here’s the catch: if leptin levels are low—or your brain isn’t getting the message—you’re going to feel hungrier and more prone to storing fat.
This happens even more frequently in midlife, especially if you carry excess weight around your abdomen. That abdominal fat sends mixed signals to your brain, confusing it and keeping you eating even when you’re not truly hungry.
Ghrelin, the Hunger Hormone
Then there’s ghrelin—your hunger hormone. It’s produced in your gut and acts on the brain to make you feel like it’s time to eat. When ghrelin is high, your appetite increases. When it’s low, you’re satisfied and less likely to snack or overeat. Ghrelin levels naturally fall after a balanced meal.
Still, if your diet is too low in calories or high in sugar and refined carbs, it can bounce back fast—leaving you hungry again in no time.
How to Get Leptin Working for You
You don’t need to overhaul your entire life overnight. Start with these steps and build from there:
Try HIIT workouts. Short bursts of high-intensity movement (especially low-impact options like rebounding or rowing) or, if you’re ready to up your game, plyometrics can help regulate leptin and support your metabolism.
Eat more fiber. Fiber helps increase leptin production, which, in turn, enables you to feel fuller for a longer period.
Cut back on fructose. Fructose can lower leptin levels and increase hunger.
Swap simple carbs for complex ones. Simple carbs spike insulin—and insulin can block leptin.
Add Omega-3s. Omega-3 fatty acids help reduce inflammation and improve leptin sensitivity. A great source? Ground flaxseed. Buy whole seeds, grind them yourself, and store them in the freezer to keep them fresh and retain their nutritional value.
Don’t skimp on calories. Extreme calorie restriction can reduce leptin levels, making weight loss more challenging.
Don’t Forget About Sleep
Sleep is one of the most underrated tools for weight loss. When you don’t get enough, your leptin levels drop, and your ghrelin levels spike. That’s a double whammy—you’re hungrier, and your body is more likely to store fat.
One study found that sleep-deprived individuals had 15% lower leptin levels. That’s not a fluke—it’s biology.
Keep an Eye on Hormone Health
Leptin doesn’t operate in a vacuum. It’s worth getting those checked out, especially if you feel like you’re doing everything right but still gaining weight.
Low thyroid function and reduced testosterone levels (yes, you still have testosterone) can also affect your ability to regulate hunger and metabolism.
Final Thoughts
Here’s what I want you to take away from this: you don’t have to do everything. Start with one or two changes that feel manageable. Add a fiber-rich breakfast. Move your body with purpose. Prioritize your sleep.
These aren’t quick fixes—they’re tools to help you take back control and make real, lasting progress with your weight loss goals. You’re not broken, and you’re certainly not too late. Your body is talking to you—you have to start listening differently.
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*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.
