By Dr. Natasha Turner ND
Adiponectin seems too good to be true! Essentially, it’s a hormone that burns fat. That’s not all. In some animal testing models, this fat-burning advantage appeared without a related increase in hunger. Adiponectin is produced in—and sent out from— our fat cells, where it helps us lose fat by improving our insulin sensitivity. Think of adiponectin as the fat factor that ironically leads to its own demise: it’s produced by your fat, but also helps to burn it up! Here are my top eight ways to give your adiponectin a boost, just in time for bikini season.
How to Increase Your Adiponectin
1.Give Your Body an Oil Change
Amazingly, researchers have found that an intake of monounsaturated fats such as fish oil, boosts levels of adiponectin by 14 to 60 per cent. And even better news: these fats are the tastiest fats to eat! They include avocados, nuts, olives and olive oil. Safflower oil has also been shown to trigger the production of adiponectin. I recommend getting your health-promoting dose of this oil by consuming 4 capsules per day of conjugated linoleic acid (CLA) derived from safflower oil. Pureform Omega is also an excellent plant based omega or Marine-Based Omega 3’s is our top-selling fish oil.
2. Fill Up on Fibre
Good old fibre still seems to be a time-tested leader in the weight-loss field—but now we have cutting-edge evidence to explain its dominance. Researchers have found that adding fibre to the diet increased adiponectin levels by as much as 115 percent! Fibre also stabilizes glucose levels and reduces the glycemic impact of meals (i.e., the blood sugar spike after you eat), which improves insulin sensitivity. I can’t say enough about getting your 35 g of fibre per day—divided between four meals. It’s so simple, but the influences on your fat loss and hormonal balance are really profound. We have lots more information on fibre here and also here.
3. All About Exercise
Research suggests that moderate exercise at least three times a week can increase your adiponectin levels significantly. The resulting elevation in adiponectin levels occurs for 24 to 72 hours—which explains my inspiration to suggest walking at least three times per week as part of the Hormone Boost workout.
4. Don’t Kick Your Coffee Habit
Regular coffee consumption has been linked to an increase in adiponectin levels and a reduction in pro-inflammatory cytokines, which could boost weight loss and reduce inflammation levels. The Hormone Boost recommends organic, fair trade coffee; you can enjoy a cup early in the day or before a workout for best results.
5. Top Up the Turmeric
Turmeric (also known as curcumin) fights inflammation, which, at high levels, contributes to weight gain. As well as working at the fat cell level, turmeric increases adiponectin production and improves insulin sensitivity. It works by reducing the hormones in your fat cells that cause inflammation (primarily resistin and leptin), and it boosts adiponectin, which helps control appetite. If you prefer supplements, take one to two capsules on an empty stomach (30 minutes before a meal or two hours after). If you experience heartburn, take it with food instead. Did you know curcumin is the the principal curcuminoid in turmeric? Look for Vitamin Curcumin as an excellent supplement choice if you prefer not to dose your food with turmeric! For other wonderful benefits of this wonderful spice read our past newsletter here.
6. Revel in Red Wine
Raise your glass if you are healthy in all the right ways! Resveratrol, a compound in grapes, displays antioxidant and other positive properties. A 2011 study in The Journal of Biological Chemistry by researchers at the University of Texas Health Science Center in San Antonio found that resveratrol also stimulates the expression of adiponectin. Both adiponectin and resveratrol display anti-obesity, anti-insulin resistance and anti-aging properties. You can also take resveratrol supplements: I suggest two capsules daily on rising.
7. Consume Your Carbs at Dinner
Yes, you read that correctly: carbs in the evening are actually good for you! According to a 2012 research study completed at the Hebrew University of Jerusalem, an experimental diet with carbohydrates eaten mostly at dinner, rather than during the day, seems to benefit people suffering from severe and morbid obesity. This diet seems to influence the secretion patterns of the hormones responsible for hunger and satiety, as well as the hormones associated with metabolic syndrome, including a boost in the daytime production of adiponectin.
8. Simple as Zinc at Bedtime
The level of adiponectin increased significantly in subjects who received 50 mg of zinc compared to a control group, according to a study published in the Iranian Journal of Diabetes and Obesity (June 2012). Take 50 mg of zinc citrate or zinc picolinate for a maximum of 12 weeks only, then reduce the dose or switch to a multivitamin containing zinc. Zinc and Whey Isolate are both fantastic zinc capsules we have at the clinic.
(Image courtesy of Unsplash)