How to Increase Adiponectin, The Fat Burning Hormone

Adiponectin, what is it and how do you increase your levels?

Okay, so you have a few extra pounds. So what? Those fat cells are just sitting around and not doing anything right?

Wrong! That is what medical providers thought for a long time.  Unfortunately for many of us, that is just not true. Fat cells, or adipose tissue, are actually affecting you. These cells are actively controlling how your body makes, uses, and stores energy.

One of the major ways is by secreting a hormone called Adiponectin. This amazing hormone regulates how your body uses fats and sugar and helps you burn fat! The other nice benefit is that it can reduce inflammation and cholesterol buildup in the arteries.  

So, if you can wrap your head around this, our fat cells are producing a hormone that helps us burn fat. Interesting huh? The more adiponectin we have, the more fat we burn.

How to Increase Adinopectin Naturally

Oil

Daily intake of fish or omega-3 increased adiponectin by a whopping 14-60%. This could also be achieved by eating other yummy monounsaturated fats like avocados, nuts, olives, and olive oil.

Fiber

60-115% increase in adiponectin levels!  It’s super important and can help stabilize blood sugar. Check the fiber levels of every meal and make sure that you are getting enough fiber. If not, supplemental fiber should be added.

Exercise

Yes, tried and true. This is always one we come back to. Exercise is vital to increasing our adiponectin levels. At least 30 minutes 3 times a week of moderate exercise can increase levels. I personally think that is a good start and that 4-5 days a week of moderate exercise is a better way to go.

Caffeine

As much as I don’t personally do well with caffeine, studies have shown that people with caffeine intake – either coffee or tea – have high levels of adiponectin. Consider white or green tea – it contains ECGC which has so many other benefits. If coffee is your caffeine of choice, please at least look for organic. Coffee is one of the most pesticide-sprayed foods.

Cold

I have a love/hate relationship with cold. I use it, it works, and I love the effects, don’t always love the process. There is some evidence that sleeping in a cold environment – 66 F (19 C) increases adiponectin. Also, shivering has a transient increase in adiponectin.  

Adinopectin Supplements

• Curcumin – Ah, curcumin, the golden child of the spice world! This potent compound found in turmeric isn’t just for adding flavor to your curry; it’s also been shown to give adiponectin a boost. It’s like a multi-tasking superhero for your health!

• Raspberry Ketones – Ever noticed how raspberries have a unique, sweet aroma? That’s thanks to raspberry ketones, natural compounds that not only smell amazing but might also help raise adiponectin. Bonus points for the deliciousness factor!

• Cyanidin 3-glucoside – Okay, this one’s a tongue twister, but just think “blueberries”! This powerful antioxidant found in blueberries is not only good for your overall health, but it might also help increase adiponectin levels.

Embrace these adiponectin-boosting strategies and discover how Five Journeys can help you achieve optimal health and wellness. Our personalized plans, rooted in science and the latest research, combine cutting-edge technology with a holistic approach to help you reach your health goals. Ready to transform your life? If you are interested in learning about the services we offer, click here or call 617-934-6400 to get in touch.

Source: Effect of diet on adiponectin levels in blood.Nutr Rev. 2011 Oct;69(10):599-612. doi: 10.1111/j.1753-4887.2011.00414.x.