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6 Things you probably didn't know about melatonin & more on the latest "cortisol craze" |
Is cortisol to blame & the truth about melatonin supplements...
Today I want to talk about 3 master hormones: Cortisol, Leptin & Melatonin; how this relates to your metabolism - appetite & ability to maintain robust health - and a few misconceptions.
I had originally planned this email to be ONLY about melatonin; 6 wild things you probably didn't know and my thoughts on melatonin supplements........but I got an inquisitive comment from a Registered Dietitian under one of my posts on instagram last night that prompted me to dig deeper into this topic. (click here to see the post for context)
OK - first let's talk about "high cortisol" & your appetite. (Click here to download my free Cortisol guide if you don't have it already) & click here if you want to do a deeper dive on cortisol & how it impacts you weight/metabolism/health.
While there is some truth to that - many people do not quite understand how cortisol not only plays a positive role in the body - but also has a relationship with leptin & melatonin.
Like cortisol & melatonin: Serum leptin levels shift over a 24 hour period (this is in response to light, food, stress & sleep) & are meant to be at their highest around 12-2am when leptin docks to the brain to give a report on available stored energy so that thyroid, sex hormones & metabolism operate accordingly.
Leptin & melatonin are supposed to peak at a similar time, and when someone has no appetite in the morning it can mean that serum leptin levels are still elevated (in the morning they are supposed to be at their lowest) & there is the possibility of leptin resistance. (study that discusses this more)
What is crucial in reversing leptin resistance that most people do not discuss (typically the conversation centers only around food) is this very important "download" that is supposed to happen between 12-2am between the stored energy on your body and your brain.
Things that can block this "information download" ✔️elevated insulin levels (eating too close to bed) ✔️blue light (stimulates cortisol & stops melatonin) ✔️dopamine (can block needed melatonin production)✔️stress/emotional state
We also need sunlight in the morning (this helps to begin the RIGHT amount of cortisol production), adequate protein (crucial for leptin signaling) & the right type of fat - click here for a nutritional/leptin study (the study cliff notes: studies in animals and humans show that diets high in omega 6 fats, carbohydrates, fructose, and sucrose, and low in protein are drivers of leptin resistance).
Your emotional state ALSO plays a role & plasma leptin concentrations are highly correlated to emotional states throughout the day (click here to see study)
So I hope this can all help you see that it's not JUST "high cortisol" that causes you not to have an appetite in the morning & your approach to reversing leptin resistance and improving metabolic health should be multi-fauceted.
READY TO REVERSE LEPTIN RESISTANCE?
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I considered splitting this email up into 2 emails -but let's go ahead & dive into melatonin....
I have been diving deep into the research on melatonin - thanks to Dr. Russel Reiter & Dr. Scott Zimmerman!
Here are 6 wild things you might not know about melatonin (and the truth about melatonin supplements:
1 - Your body can make melatonin during the day in response to near infrared light & this is 95% of your body's melatonin production (see study)
2 - Melatonin is present in plants including roots, fruits, stems & seeds (see study)
3 - Your pineal melatonin production begins in morning sunlight (this happens when aromatic amino acids in your eyes transform tryptophan into serotonin which is later recycled into that night's pineal melatonin) - see study
4 - Melatonin is crucial for fat burning, and your overall metabolism (see study)
5 - Bright light (even red light that is bright enough) can block pineal melatonin production - see study
6 - Taking melatonin supplements does not inhibit endogenous melatonin production (see collection of studies)
Ok - but here's why I still don't recommend long term melatonin supplementation for most people:
Like many hormones in our bodies, having too much or too little melatonin over the long term can lead to health issues & complications (early puberty, sleep disturbances, dependence, . The challenge with taking a melatonin supplement is that, since it isn't classified as a drug, there's no FDA oversight or regulation
Research has also revealed that melatonin products frequently have inconsistent dose labeling, making it difficult to determine the exact amount of melatonin you’re consuming. Additionally, some studies have found serotonin in these products. Prolonged intake of an unknown dose of serotonin can impact your heart, blood vessels, and brain. This is especially concerning for individuals taking medication for mood disorders, as these medications already increase serotonin levels, and an additional dose can have significant effects.
In children - There is some evidence suggesting that high doses or long-term use of melatonin might potentially affect puberty timing. (see study)
I don't want to throw the baby out with the bathwater & totally dismiss the possibility of short term therapeutic use of melatonin, but as a consumer - it's important to understand ALL SIDES & make your own decision.
At the end of the day - optimizing your lifestyle for optimal endogenous melatonin production is KEY! If you don't have my free guide "Building your perfect quantum day" - click here to download and get started with lifestyle changes that can truly help.
Thank you for taking the time to read this email! Please forward to a friend or family member - especially if they would like an alternative way of looking at heart health or thyroid health.
