Quick answer: Insulin moves glucose into cells and signals fat storage; leptin, made by fat cells, tells your brain you have enough energy. Over time, a diet high in processed foods and sugar can contribute to insulin resistance and leptin resistance, leading to higher blood sugar and hunger. An anti-inflammatory diet low in sugar and rich in fiber, protein and healthy fats supports both hormones.
Insulin
How insulin is made and works
- Glucose rises after a meal
- Beta cells in the pancreas make proinsulin, which becomes insulin
- Insulin is released into the blood
- It binds to cells and lets glucose in
Insulin sensitivity and resistance
Sensitive cells respond well to insulin. In insulin resistance, cells respond poorly, so the pancreas makes more. See insulin sensitivity.
Supporting healthy insulin levels
- Limit processed foods and added sugars
- Eat protein and fiber with meals
- Choose healthy fats
- Move after meals
Leptin
Leptin is made by fat cells and signals fullness to the brain. In leptin resistance, the brain stops responding, so hunger persists despite enough energy stored.
Supporting healthy leptin levels
- Prioritize sleep
- Limit sugar and processed foods
- Eat protein and fiber
- Exercise regularly
Healthy aging lens
Insulin resistance is linked to many age-related conditions. Food, sleep and movement are the main levers. See hormones, part 1.
When to see a naturopathic doctor
- You have a chronic inflammatory, autoimmune or digestive condition
- You have diabetes, kidney disease or take medications affected by diet changes
- You are pregnant, breastfeeding, or have a history of disordered eating
- You want a plan tailored to your labs, symptoms and goals
See a medical provider promptly for severe abdominal pain, signs of an allergic reaction such as swelling or trouble breathing, or fainting.
Want an anti-inflammatory eating plan built for you?
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Frequently asked questions
What is insulin resistance?
When cells respond poorly to insulin, raising blood sugar and insulin.
What does leptin do?
Signals fullness and energy stores to the brain.
Can diet improve insulin sensitivity?
It can help, together with movement and sleep.
What is leptin resistance?
When the brain stops responding to leptin’s fullness signal.
Sources
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
Free: The 28-Day Longevity Reset
A simple day-by-day email guide to sleep, movement, food, and daily habits that support healthy aging. It’s free, and you can unsubscribe anytime.
Get the free guide
